tag:blogger.com,1999:blog-24832291470952679382018-04-22T03:00:59.788-04:00Never Quit, Never StopNY Wolvehttp://www.blogger.com/profile/13017858548662857495noreply@blogger.comBlogger203125tag:blogger.com,1999:blog-2483229147095267938.post-84699952849879869892016-08-19T15:16:00.001-04:002016-08-19T15:16:28.297-04:00ReturnWow, its been a year and change since lat post. &nbsp;Not good. &nbsp;Too much has happened to recap, and life moves on. &nbsp;SO lets just skip the interregnum...<br /><br />I have of course fallen out of shape and added weight. &nbsp;But, for last month or so, been dedicating myself to a new goal: next year (2017) NY Marathon. &nbsp;That means i have plenty of time to lose weight, to regain form and not to put myself under so much pressure to accomplish too much in short span. <br /><br />But I do have to run 9 races at N RR &nbsp;two are down and one is Sunday. &nbsp;The two races I have run have been my worst races ever as an NYRR member. &nbsp;It has been hot. &nbsp;I am not in race shape. &nbsp;I am older.<br /><br />But what counts is that I am doing it. &nbsp;As I have said before, I am not going to win. &nbsp;I do this for all the benefits that a sustained program brings. &nbsp;Ease of mind, health, joy, fitness.<br /><br /><br />Its a long journey to NY Mara 2017NY Wolvehttp://www.blogger.com/profile/13017858548662857495noreply@blogger.com0http://neverquitneverstop.blogspot.com/2016/08/return.htmltag:blogger.com,1999:blog-2483229147095267938.post-77582527034260711402015-01-21T13:09:00.002-05:002018-01-20T16:39:44.256-05:00Hallux RigidusLast week, after running on the treadmill at the gym, I did some lunges with my left foot on a weight bench to keep&nbsp;it off the ground. &nbsp;I have a bad&nbsp;toe, and normal lunges really hurt. &nbsp;But if I elevate my toe on a bench or a ball it is much, much better. &nbsp;So, I was doing my elevated lunges and my foot slipped off the bench jammed my toe straight into the floor. &nbsp;I almost passed out with pain. That really hurt. <br /><br />I was afraid I had broken my toe. &nbsp;But it didn't swell noticeably, and wasn't that bad... Five or so years ago, I went to a podiatrist who said I had arthritis in it, and it wouldn't get better, i.e., less painful. &nbsp;He was right about the pain part, it has always hurt. &nbsp;What is really odd is that it doesn't hurt when I run. After a run, yes. &nbsp;Laying in bed, on my back, with <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="f0426fec-bce4-40fb-9e31-4c9248a9826f" id="75d9c4cc-f644-4489-a257-ee25fade7471"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="12864020-36ac-47ac-8657-03ac860e7494" id="a23521f9-caad-4fb3-bc2e-2a8484a15c97"><gs class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="08321d6a-4ed9-418e-b462-a14a7e679cc9" id="ba28e6ab-8bb8-41e9-aae1-567cfa3aa8d8">bedcovers</gs></span></span>&nbsp;pushing down on my toes and feet, it is unbearable. &nbsp;But running 18 miles? No. &nbsp;There is some science that the stress on the big toe is less during running than in walking,&nbsp;so no pain during a run is not unusual. &nbsp;Great, I guess.<br /><br />So, I went to a new podiatrist. &nbsp;Bad news: it is now advanced arthritis. &nbsp;Hallux Rigidus. &nbsp;And it hasn't gotten better; in fact, I now have less than 10% flexion in the joint. &nbsp;And there was swelling, probably caused by my gym accident. The only real solution is to have fusion surgery, which involves opening&nbsp;up the toe and basically joining the toe joint&nbsp;and letting the bone grow so that the joint is rigid. &nbsp;There is no functional loss (because the joint has no flexion now), running will be fine, and pain gone. &nbsp;After all, I have less than 10% flexion now.<br /><br />Except... <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="2e623850-291d-4a1f-853a-32667ff4a07a" id="a6d775fe-d2ef-4674-b8f6-982dba1984d2"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="c01bdd86-0e1b-41a6-892e-3e31fe457d6c" id="7d7f3eab-0ac5-4cb9-a5be-3c155f076187"><gs class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="058a93ca-0260-48bc-a33d-20bce0b3d64e" id="ebed75cc-1792-4a63-a9d3-4b2d0d39f8b8">fusion</gs></span></span> surgery entails six weeks in a non-weight bearing boot. Six weeks in a boot. Ugh. There is no&nbsp;good time to be in a boot for six weeks. No running (of course), but I am not worried about that as much as the sheer inconvenience of six weeks in a boot. &nbsp;There is no urgency to the surgery, but I will have to get it done. &nbsp;I can't&nbsp;have foot pain for the rest of my life. &nbsp;My cynical mini plan is to wait for the next serious running injury (strained calf? &nbsp;PFS? &nbsp;Pulled hamstring? &nbsp;Back trouble? Bueller?) &nbsp;and then get the surgery done while I am otherwise out of&nbsp;commission with the running injury. &nbsp;Kill two birds with one stone.<br /><br />For now, <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="26846f63-f21e-4205-ac74-bca829e5193b" id="99365091-db65-44c5-b98f-31d72131521b"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="36f08ae1-5277-44d6-983a-2745ad10385b" id="473841be-127e-4122-adbb-1edfa7a7ab99"><gs class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="6f57d3c0-3b97-48f2-99b1-d6d6eee3f118" id="d91036c4-c575-47f1-81c9-cf1458b5a233">podiatrist</gs></span></span>&nbsp;has given me an anti inflammatory drug,&nbsp;the generic&nbsp;version of Relafen (Nabumetone). &nbsp;I am very skeptical of NSAIDs, and almost never take them. &nbsp;But this drug has really, really helped. &nbsp;Like&nbsp;wondrously so. &nbsp;I left the pills at the office over the weekend and immediately regretted it. &nbsp;I just wonder if the drug's side effects will affect my hydration levels and thus training (and weight). &nbsp;I have looked but haven't&nbsp;found much science on NSAIDs effect on hydration or Nabumetone. &nbsp;But it certainly cuts the pain.NY Wolvehttp://www.blogger.com/profile/13017858548662857495noreply@blogger.com3http://neverquitneverstop.blogspot.com/2015/01/all-hail-hallux-rigidus.htmltag:blogger.com,1999:blog-2483229147095267938.post-37107209618508690762014-11-04T12:00:00.001-05:002014-11-04T12:00:48.309-05:00Marathon Race ReportThis race report is more or less to preserve the memory. &nbsp;I really did not particularly enjoy this run. &nbsp;Of course, the dominant theme and topic of the day was the weather. Or, more precisely, the wind. &nbsp;Specifically, the temperature was about 40 degrees, but the wind was 20 mph or so out of NNW -- most of our <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="57c112ba-cb05-4643-ae74-2f34c27936c4" id="af945fa4-f6e0-4d88-8978-12f13f6898ad">miles</span> would be run with the wind hitting us at about 10 o'clock, with a wind chill in the 20s. &nbsp;That was hard.<br /><br />It also called for a pre race change of plans. &nbsp;The old maxim is not to try anything new on marathon day. &nbsp;Well, I broke that in spades. &nbsp;First, I ditched my traditional baseball style running hat for a stocking cap I bought at the expo. &nbsp;Much warmer on the ears. &nbsp;Second, rather than run in a short sleeve shirt with arm warmers, I chose to wear a long sleeve shirt under a short sleeve shirt. &nbsp;And rather than wear tights, I wore calf sleeves. &nbsp;So that I could shed layers, I bought a race belt to hold my number.<br /><br />That was&nbsp;the plan, anyway. The wind was so fierce that it literally whipped my race number like a flag as I was getting ready to run. &nbsp;So, while waiting for the gun to go off, I pinned my &nbsp;number to my outer shirt (long sleeved orange Boorks thermal shirt.) &nbsp;That actually was not the shirt I had planned on wearing. &nbsp;When I woke up, I realized the black long sleeved shirt I had planned on wearing was too small. Thankfully, I had bought the Brooks shirt some time ago (I don't even remember&nbsp;buying it...). &nbsp;It was brand new. &nbsp;And in right place in my closet. &nbsp;I grabbed it and fit great. <br /><br /><br /><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="2d60c77c-d03d-4e37-aca1-637a9564df49" id="a64b62ca-41c9-4de3-a8ec-8f0ce89a06a3">In</span> mile 1, going up&nbsp;the bridge<span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="2d60c77c-d03d-4e37-aca1-637a9564df49" id="6d35264d-b8e1-495c-a58c-57532a54f1f5">...</span>the&nbsp;wind! &nbsp;Wow<span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="79b09f9c-48b3-447a-910a-05263551512d" id="6e375836-d037-43e6-b53e-48e38688505e">...</span>maybe 40-50 mph gusts. &nbsp;And immediately one <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="a69309bc-c763-42de-ae5e-55b8e6d0b4e1" id="92945bc7-3334-4071-84a9-b213f5605ba4">opf</span> the pins holding my number popped out, leaving it pinned in 3 places, with the missing&nbsp;corner being <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="a69309bc-c763-42de-ae5e-55b8e6d0b4e1" id="840268a3-3e87-450d-8321-fe0c6dfbde2b">into</span> the wind. &nbsp;That was bad, and I was afraid the whole thing might fly off. &nbsp;But it didn't, thankfully.<br /><br />Miles 1-6 I don't have much to say. &nbsp;A good cruise, felt good, didn't feel bad, trying to save pace. &nbsp;I was going too fast. &nbsp;My goal was 8:20 miles to pull in just under 3:40. &nbsp;Heart rate a little elevated, but not crazy bad.<br /><br />Mile 8 I was looking for a friend, and the crowds were everywhere, on both sides. &nbsp;I read all the signs because that is how I was going to find him! &nbsp;I didn't though, but was a pleasant diversion for a couple of miles. &nbsp;Running through Brooklyn was fun, not much to say.<br /><br />Mile 13 bridge (Pulaski <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="d70ba6a3-ed62-4571-a158-2ebbc5f2bb06" id="34ce522b-1801-467e-9316-b53e521d05f3">skyway</span>),&nbsp;began to get hard. &nbsp;Not crazy hard, but like,<span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="4de7ca56-d7e0-400d-a098-4036e557301c" id="1e06c7c0-0d5f-46ec-b9b0-18b8b368b512"> ...</span>this might&nbsp;be a tough day. &nbsp;And I slowed down. &nbsp;The wind really wasn't bad in Brooklyn. &nbsp;But I also noticed my right glute and hamstring were super tight. &nbsp;Not good. &nbsp;But I was looking forward to the Queensboro bridge and First Avenue.<br /><br />I forgot how <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="107700a3-3dbf-45e8-ae10-f4bf202ffd64" id="7651103d-16f5-4c5e-b323-29a1a30e72de">lonnnnnng</span>&nbsp;the Queensboro bridge is. &nbsp;It took forever. &nbsp;And I really wasn't&nbsp;feeling good... <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="45f2e779-a6fa-4bc0-9aa3-384efd8e5f47" id="8f0d6599-2691-4fcd-9b37-8b9ac627e8bb">but</span> coming into the city at mile 16 I felt<span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="45f2e779-a6fa-4bc0-9aa3-384efd8e5f47" id="e88dd759-aa1d-4be1-8979-5819e8a23adc">...</span>Ok. &nbsp;Not great. &nbsp;Roughly on pace.<br /><br />First Avenue seemed... <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="6a7d7f4f-d1ea-491e-a1ed-c9fbf1d16a3d" id="572aa9ea-77b1-4934-8bc2-58968cc67956">subdued</span>. &nbsp;I don't&nbsp;know, maybe I expected more, but wasn't the crazy zoo I remembered or expected. <br />I met the family at 17.3 or so...<span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="ffa8c0e6-6add-4049-b978-337ecec9a3c1" id="a87bd2c1-43f7-4742-b698-93e8f1897405">.</span>that was great. &nbsp;I handed off&nbsp;my pink hat, my <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="6db18cfd-c903-413d-ac4f-bc2e8628d80a" id="127cbb35-a0eb-4315-830b-23d35b4ba47b">chapsticks</span> and away I went. &nbsp;A gel at mile 18, and I decided I was going to make it to the Willis Avenue bridge<span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="85930435-d6fb-4465-95e8-b84c0d7f54ef" id="33f90756-b3df-4038-a204-1d7b7fc30f5a"> ...</span>which seemed like it was in Massachusetts it was so far up the road. &nbsp;And the wind got brutal on First Avenue. &nbsp;Like 40 mph, and just hit me like a ton of bricks. &nbsp;This was, by far my hardest <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="4a859b0d-b84c-4fc7-8936-95e5acbff8f2" id="e02b51ec-d338-4d07-a32d-ad0e2f6cf4b7">strecth</span>. My right&nbsp;leg hurt. The wind was crazy. &nbsp;I was nauseous. &nbsp;This sucked. &nbsp;I took a walk break about mile 18.5 or so. &nbsp;Ugh<span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="8f958b44-3f62-458c-9d35-7749dc1db982" id="2441064a-2c75-458a-bd2b-703b6078e7ae">...</span>first crack.<br /><br />I did run all the way up and over the Willis Avenue bridge. &nbsp;I was taking period walk breaks, trying to&nbsp;stretch out the hamstring. &nbsp;I guess I was successful, but <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="18c162ff-03b8-4736-812b-a34a1bdf0f58" id="e107e7cc-bf5c-4419-b1ad-93e6a3f7c79d">sheesh</span>, it felt bad. &nbsp;<span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="7f10c35b-0e95-4f0c-8a45-aeecbb9e2b5f" id="3f7a738a-131a-4744-a9ed-5923c9981050">iknew</span>&nbsp;3:40 was long gone<span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="7f10c35b-0e95-4f0c-8a45-aeecbb9e2b5f" id="217d897a-906a-4240-93ab-12e8b5264257">...</span>now I was hoping to crack 4:00. &nbsp;I had to do that...<br /><br />I walked/ran through Harlem and Fifth Avenue into the park. &nbsp;Supposed to meet up with family again around the obelisk and wanted to seem strong for them. &nbsp;But they weren't there... <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="453121ff-e661-4446-884a-9efa6ecf31f6" id="b1bba3e1-fd58-48e1-9835-f5d38cacdad9">but</span> that's&nbsp;ok, there&nbsp;is like 2miles left. &nbsp;I am going to make 4 hours<span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="ee054ca5-1372-4384-942d-1f45a3f9729f" id="891107d1-ff18-47d6-b359-059f7e4effd7">...</span>now I want sub 3:50. &nbsp;I had no idea how close I was, really. &nbsp;I was just trying to keep going.<br /><br />Around mile 25 coming out of the park, at Fifth Ave in front of Plaza I just had to walk. &nbsp;A runner from Harlan County Striders, patted me on back and gave a thumbs up. &nbsp;Thanks, it helped! &nbsp;I ran up Central Park SOuth and then got a <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="65ffa130-030f-4674-a318-f16e3b4ae2d7" id="0fb3adc2-1f82-40c0-9043-878c34c2453d">hellacious</span>&nbsp;cramp about 7th Ave. &nbsp;Not incapacitating&nbsp;like 5 years ago (at almost the exact same spot!), but enough I had to stop and hobble some. &nbsp;When I realized I wasn't&nbsp;going to be forced to stop, I started up again and was <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="5757567d-4937-4154-a065-64e9c049c48b" id="76e6c61e-69f8-404f-bc58-5c2fd788bd16">real</span> real, close. &nbsp; Ran it out to the finish<span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="4443b13d-c583-44b6-afbf-3765f951769e" id="500c9a3e-33ca-4b77-a1cb-4ce84b65cd03">...</span>3:50:25. &nbsp;Ate my power bar and the apple in the bag ASAP.<br /><br />All things considered, a decent time. &nbsp;The wind&nbsp;was crazy bad. &nbsp;I was completely spent. &nbsp;Shaking, quivering, dazed. &nbsp;At lunch after (Jackson Hole), I really couldn't eat. &nbsp;Had a milkshake and some fries. &nbsp;I could not warm up, stop&nbsp;shaking or&nbsp;eat much.<br /><br /><br />Post my reflections&nbsp;and lessons later<span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="a210303f-1908-4db9-bc95-a5df56c39086" id="32f8a4a9-911a-438e-b23f-43c306d645fe">...</span>but a memorable day. &nbsp;Not an enjoyable one.<br /><br /><br /><table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse; width: 282px;"> <colgroup><col style="mso-width-alt: 1280; mso-width-source: userset; width: 28pt;" width="37"></col> <col style="mso-width-alt: 1908; mso-width-source: userset; width: 41pt;" width="55"></col> <col style="mso-width-alt: 954; mso-width-source: userset; width: 21pt;" width="27"></col> <col style="mso-width-alt: 1931; mso-width-source: userset; width: 42pt;" width="55"></col> <col style="mso-width-alt: 1698; mso-width-source: userset; width: 37pt;" width="49"></col> <col style="mso-width-alt: 2071; mso-width-source: userset; width: 45pt;" width="59"></col> </colgroup><tbody><tr height="19" style="height: 14.5pt;"> <td class="xl66" height="19" style="height: 14.5pt; width: 28pt;" width="37">MILE</td> <td style="width: 41pt;" width="55">Time</td> <td style="width: 21pt;" width="27"></td> <td class="xl65" style="width: 42pt;" width="55">&nbsp;Pace</td> <td class="xl65" style="width: 37pt;" width="49">HR</td> <td style="width: 45pt;" width="59">Cadence</td> </tr><tr height="19" style="height: 14.5pt;"> <td class="xl66" height="19" style="height: 14.5pt;">1</td> <td align="right" class="xl67">08:33.5</td> <td class="xl67"></td> <td class="xl68">8:34</td> <td align="right">144</td> <td align="right">176</td> </tr><tr height="19" style="height: 14.5pt;"> <td class="xl66" height="19" style="height: 14.5pt;">2</td> <td align="right" class="xl67">07:31.9</td> <td class="xl67"></td> <td class="xl68">7:32</td> <td align="right">150</td> <td align="right">180</td> </tr><tr height="19" style="height: 14.5pt;"> <td class="xl66" height="19" style="height: 14.5pt;">3</td> <td align="right" class="xl67">08:08.7</td> <td class="xl67"></td> <td class="xl68">8:09</td> <td align="right">155</td> <td align="right">175</td> </tr><tr height="19" style="height: 14.5pt;"> <td class="xl66" height="19" style="height: 14.5pt;">4</td> <td align="right" class="xl67">07:59.2</td> <td class="xl67"></td> <td class="xl68">7:59</td> <td align="right">156</td> <td align="right">175</td> </tr><tr height="19" style="height: 14.5pt;"> <td class="xl66" height="19" style="height: 14.5pt;">5</td> <td align="right" class="xl67">08:11.4</td> <td class="xl67"></td> <td class="xl68">8:11</td> <td align="right">157</td> <td align="right">174</td> </tr><tr height="19" style="height: 14.5pt;"> <td class="xl66" height="19" style="height: 14.5pt;">6</td> <td align="right" class="xl67">08:03.5</td> <td class="xl67"></td> <td class="xl68">8:03</td> <td align="right">157</td> <td align="right">175</td> </tr><tr height="19" style="height: 14.5pt;"> <td class="xl66" height="19" style="height: 14.5pt;">7</td> <td align="right" class="xl67">08:04.5</td> <td class="xl67"></td> <td class="xl68">8:05</td> <td align="right">160</td> <td align="right">174</td> </tr><tr height="19" style="height: 14.5pt;"> <td class="xl66" height="19" style="height: 14.5pt;">8</td> <td align="right" class="xl67">08:04.7</td> <td class="xl67"></td> <td class="xl68">8:05</td> <td align="right">163</td> <td align="right">175</td> </tr><tr height="19" style="height: 14.5pt;"> <td class="xl66" height="19" style="height: 14.5pt;">9</td> <td align="right" class="xl67">08:08.6</td> <td class="xl67"></td> <td class="xl68">8:09</td> <td align="right">164</td> <td align="right">175</td> </tr><tr height="19" style="height: 14.5pt;"> <td class="xl66" height="19" style="height: 14.5pt;">10</td> <td align="right" class="xl67">08:04.9</td> <td class="xl67"></td> <td class="xl68">8:05</td> <td align="right">161</td> <td align="right">176</td> </tr><tr height="19" style="height: 14.5pt;"> <td class="xl66" height="19" style="height: 14.5pt;">11</td> <td align="right" class="xl67">08:20.7</td> <td class="xl67"></td> <td class="xl68">8:21</td> <td align="right">162</td> <td align="right">174</td> </tr><tr height="19" style="height: 14.5pt;"> <td class="xl66" height="19" style="height: 14.5pt;">12</td> <td align="right" class="xl67">09:37.1</td> <td class="xl67"></td> <td class="xl68">9:37</td> <td align="right">155</td> <td align="right">151</td> </tr><tr height="19" style="height: 14.5pt;"> <td class="xl66" height="19" style="height: 14.5pt;">13</td> <td align="right" class="xl67">08:19.0</td> <td class="xl67"></td> <td class="xl68">8:19</td> <td align="right">163</td> <td align="right">174</td> </tr><tr height="19" style="height: 14.5pt;"> <td class="xl66" height="19" style="height: 14.5pt;">14</td> <td align="right" class="xl67">08:02.4</td> <td class="xl67"></td> <td class="xl68">8:02</td> <td align="right">167</td> <td align="right">175</td> </tr><tr height="19" style="height: 14.5pt;"> <td class="xl66" height="19" style="height: 14.5pt;">15</td> <td align="right" class="xl67">08:35.6</td> <td class="xl67"></td> <td class="xl68">8:36</td> <td align="right">169</td> <td align="right">174</td> </tr><tr height="19" style="height: 14.5pt;"> <td class="xl66" height="19" style="height: 14.5pt;">16</td> <td align="right" class="xl67">08:56.1</td> <td class="xl67"></td> <td class="xl68">8:56</td> <td align="right">169</td> <td align="right">172</td> </tr><tr height="19" style="height: 14.5pt;"> <td class="xl66" height="19" style="height: 14.5pt;">17</td> <td align="right" class="xl67">08:32.9</td> <td class="xl67"></td> <td class="xl68">8:33</td> <td align="right">167</td> <td align="right">172</td> </tr><tr height="19" style="height: 14.5pt;"> <td class="xl66" height="19" style="height: 14.5pt;">18</td> <td align="right" class="xl67">08:46.6</td> <td class="xl67"></td> <td class="xl68">8:47</td> <td align="right">167</td> <td align="right">174</td> </tr><tr height="19" style="height: 14.5pt;"> <td class="xl66" height="19" style="height: 14.5pt;">19</td> <td align="right" class="xl67">09:18.4</td> <td class="xl67"></td> <td class="xl68">9:18</td> <td align="right">166</td> <td align="right">167</td> </tr><tr height="19" style="height: 14.5pt;"> <td class="xl66" height="19" style="height: 14.5pt;">20</td> <td align="right" class="xl67">08:38.9</td> <td class="xl67"></td> <td class="xl68">8:39</td> <td align="right">169</td> <td align="right">173</td> </tr><tr height="19" style="height: 14.5pt;"> <td class="xl66" height="19" style="height: 14.5pt;">21</td> <td align="right" class="xl67">09:37.4</td> <td class="xl67"></td> <td class="xl68">9:37</td> <td align="right">167</td> <td align="right">162</td> </tr><tr height="19" style="height: 14.5pt;"> <td class="xl66" height="19" style="height: 14.5pt;">22</td> <td align="right" class="xl67">10:00.4</td> <td class="xl67"></td> <td class="xl68">10:00</td> <td align="right">161</td> <td align="right">160</td> </tr><tr height="19" style="height: 14.5pt;"> <td class="xl66" height="19" style="height: 14.5pt;">23</td> <td align="right" class="xl67">09:27.5</td> <td class="xl67"></td> <td class="xl68">9:27</td> <td align="right">164</td> <td align="right">165</td> </tr><tr height="19" style="height: 14.5pt;"> <td class="xl66" height="19" style="height: 14.5pt;">24</td> <td align="right" class="xl67">10:35.9</td> <td class="xl67"></td> <td class="xl68">10:36</td> <td align="right">160</td> <td align="right">155</td> </tr><tr height="19" style="height: 14.5pt;"> <td class="xl66" height="19" style="height: 14.5pt;">25</td> <td align="right" class="xl67">09:55.0</td> <td class="xl67"></td> <td class="xl68">9:55</td> <td align="right">161</td> <td align="right">159</td> </tr><tr height="19" style="height: 14.5pt;"> <td class="xl66" height="19" style="height: 14.5pt;">26</td> <td align="right" class="xl67">10:06.8</td> <td class="xl67"></td> <td class="xl68">10:07</td> <td align="right">160</td> <td align="right">159</td> </tr><tr height="19" style="height: 14.5pt;"> <td class="xl66" height="19" style="height: 14.5pt;">27</td> <td align="right" class="xl67">02:49.9</td> <td class="xl67"></td> <td class="xl68">8:07</td> <td align="right">171</td> <td align="right">173</td> </tr><tr height="19" style="height: 14.5pt;"> <td class="xl66" height="19" style="height: 14.5pt;">&nbsp;Summary</td> <td align="right" class="xl67">50:31.5</td> <td class="xl67"></td> <td class="xl68">8:45</td> <td align="right">162</td> <td align="right">169</td> </tr></tbody></table><table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse; width: 768px;"><colgroup><col span="12" style="width: 48pt;" width="64"></col></colgroup><tbody><tr height="19" style="height: 14.5pt;"><td height="19" style="height: 14.5pt;"><br /></td><td align="right" class="xl63"><br /></td><td align="right" class="xl63"><br /></td><td align="right"><br /></td><td align="right" class="xl65"><br /></td><td align="right" class="xl65"><br /></td><td align="right" class="xl64"><br /></td><td align="right" class="xl64"><br /></td><td align="right" class="xl64"><br /></td><td align="right"><br /></td><td align="right"><br /></td> <td align="right">169</td> </tr></tbody></table>NY Wolvehttp://www.blogger.com/profile/13017858548662857495noreply@blogger.com1http://neverquitneverstop.blogspot.com/2014/11/marathon-race-report.htmltag:blogger.com,1999:blog-2483229147095267938.post-20062199597240312262014-09-16T10:40:00.001-04:002014-09-16T12:34:31.094-04:00Three Races...One WeekendLast weekend, I did something I have never done<span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="50810407-8b6a-4501-9bd6-49986bab73d0" id="b77879b3-ed79-4add-8243-feed6031e0fb"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="8bed43ba-458a-4c5d-a7a0-71be434305ce" id="33a878a1-b0f4-4bd6-ac0e-04eb84321bb8">...</span></span>three races in two days. &nbsp;A series of events led me to that sequence, and it was all good. &nbsp;First, the NYRR 18mile training run was on Sunday. &nbsp;I did that race last year, and it was really helpful in terms of confidence, training, etc. &nbsp;3 loops around Central Park, with water, gels, timers, etc., <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="d4714c9e-6e02-4728-8bf6-18c3ffbb1c66" id="17cf6ff0-e337-465b-9f96-6530d8edba1f"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="741ffcc3-7d67-42e3-8114-e56a9b7d936d" id="9c74aad2-30a5-45db-b7ea-ac462e0ab18d">is</span></span> just a&nbsp;really great way to do a long run. &nbsp;And, if you can do it well, a great boost of confidence. &nbsp;The hills<span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="50bd2cb4-06c0-4e44-8c72-cd8f651b9aa6" id="7c581024-e77b-4e6f-945e-f995fd678708"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="7e9e131b-1955-448e-b85d-50622b519417" id="f4dc99cb-04af-48a0-a195-b14639c4920b">...</span></span>just get you. &nbsp;So, I was signed up for that one <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="4a3c0603-0791-42da-aaef-3a5610bd3810" id="3898b8aa-2790-4f0a-90fb-ae16aeb9982d"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="b57cd74c-3327-4617-86b7-3349b6d32285" id="3ab3bb9f-8192-4a19-b69c-1666640faa88">long time</span></span> ago,&nbsp;and was sort of a "target race."<br /><br />Second, I learned that on Saturday our little home town was hosting an inaugural 5 mile race. &nbsp;I had to do that one also. &nbsp;But the&nbsp;plan was to just run it, not race it, and save the energy for the Sunday 18 miler. <br /><br />Third, on Saturday was the Fifth Avenue mile. &nbsp;The timing worked out just right<span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="0ae28122-2bd7-43e7-9c3b-30d6493e6854" id="f959755e-5e97-4fe7-8864-695f4d78f801"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="b0f0600e-7381-4bf9-a65a-e4fd00fd853c" id="bbfddd1c-c2f7-490f-9003-4e94d3ee1465">...</span></span>after the 5 mile race, the mile race was about an hour later, so get in the car, &nbsp;go, run a mile. &nbsp;Truthfully, I am no fan of a one&nbsp;mile race. &nbsp;It is <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="3a5f2c15-729a-42bb-b141-d9224584c25a" id="2e8271e4-2cf2-4359-878e-d1d87812cdc0">a usually pretty</span> big hassle to get out of the house, into the city, park the car and go run. &nbsp;So, to do all of that for just one mile really is anticlimactic. &nbsp;But, I needed the race for my 9+1 marathon entry &nbsp;next year, and I am beginning to run out of qualifying races. &nbsp;So, I more or less had to do this race.<br /><br />The first race on the weekend schedule was the Saturday morning local five miler. &nbsp;The plan was to take it slow,&nbsp;have a good run and then go to the one mile race about an hour later. &nbsp;But, of course) the competitive&nbsp;juices started flowing when I saw the other local runners there, and I wanted to win. &nbsp;I didn't win. &nbsp;I finish overall in mid&nbsp;twenties, and just outside <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="50dadbac-b0a8-4a00-a9d9-5b8dd56078e1" id="38d11842-b368-4d78-a839-c4987f4f26f3"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="c704b348-c6cc-4232-ab7b-42994e969859" id="2ecf8d07-39e4-43ab-8108-5e8a03d0e273">top</span></span> three in my age group, losing to at least two people I know. &nbsp;That bummed me out, but I rationalized it because I was saving myself for my long run on Sunday. &nbsp;I actually ended up with around 7:20 pace<span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="98d013fc-329f-46bb-8b8d-d001a69feeb8" id="909d0dc3-869a-4df9-a538-207c03a661eb"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="44341119-77bd-4dd7-9f6d-4663a84587a8" id="935b4cff-4e63-4567-853e-9fb158361301">...</span></span>much faster than I intended.<br /><br />Second race that day was the Fifth Avenue Mile. &nbsp;I had zero adrenaline for this run. &nbsp;I showed up, got my number, and was in the corral. &nbsp;Bang! The horn started and we were off. &nbsp;I went... <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="e0345458-c8d0-4045-9bcc-5289d2222920" id="56489793-fc9f-4e62-9623-006a1dd66142">slooooowwww</span>... <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="cd012432-6559-452a-a841-cc741f3bd97f" id="71b24caf-f757-4eda-b306-1584b3871ae3"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="ebdc67ee-5d18-4285-84ab-99a3d84b87f2" id="21b6d00c-6bcb-4252-9d04-c22b52a3bb3c">and</span></span> finished in the back of&nbsp;the pack. &nbsp;Surprisingly, as we were getting to the end, I saw I had a chance to run a sub 7:00 mile, so I <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="ae36a55a-64c6-43e9-ad14-4429e4f0fca0" id="d8ac920c-f52d-49f4-90ba-3a9d1b457aef"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="e5052408-eca0-4467-9272-89c2d5a3e249" id="c6293930-4f4b-41db-9835-e57ce12761a4">kicked</span></span>. &nbsp;Ended up at 6:53 -- not so bad! &nbsp;(I ran 6:09 nearly 6 years ago when I was really trying in this race.) &nbsp;Total elapsed time was 45 minutes. Amazing. &nbsp;I did get a&nbsp; ticket though...<br /><br />I assumed I would pay for that the next morning on the 18 miler.<br /><br />Sunday morning came early (5:15 a.m.), and I went into the city for the 18 miler. &nbsp;A gorgeous morning to run<span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="d2338d5b-fcb6-4713-b48c-6a9fe8a12123" id="047d9f0a-0fc1-489c-8139-cb8c32e3c217"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="2066aa63-5270-44f5-a3d5-9909ec3cda67" id="ab2ff6ac-91f4-423d-a962-aa70c252396c">...</span></span>sunny, mid 50s, perfect. &nbsp;Except, as I was&nbsp;driving in, the garage I usually park at in Harlem was<span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="3a010305-938d-40fc-9c83-8723194590e6" id="e0da068e-9de4-44d4-9e29-64d50774775b"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="29c1988b-aa7d-44e1-8ce6-3200446f4f74" id="bdbc9ee7-0d3c-4dc9-b7b3-6a2d0f338326">...</span></span>closed! &nbsp;Oh no,&nbsp;I had nowhere to park. &nbsp;I drove around looking and after about 15 minutes ended up in&nbsp;another garage, and had to hustle to the start line. &nbsp;I made it by about 5 minutes. &nbsp;I had zero adrenaline going, and was still pretty freaked out about parking, and being late to the race. &nbsp;I was tying my shoes as the gun went off. &nbsp;It was weird&nbsp;to have so little "psyche" at the beginning of a long run. &nbsp;Anyway, the plan was for 9:00 miles (PMP+30). &nbsp;(And NYRR, why no love&nbsp;<span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="79ff6ad6-678e-4b6d-b6de-0385fab52ede" id="1e77f324-cd35-4762-a948-779d365cea64"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="7713edf0-133f-4e36-9e40-ca07bba2861a" id="700a64b9-7a51-4ec5-82c6-53d9d9587ed6">to</span></span>&nbsp;me? &nbsp;I am now in the third corral (2000's)?). <br /><br />The first couple miles went 8:45 or so, and then I ended up settling in around 8:30. &nbsp;The last six mile loop I kicked it in and ran 8:10 or so, and then the last&nbsp;couple miles were sub 8:00. &nbsp;Very strong. &nbsp;Very pleased, particularly given the previous day's effort. &nbsp;And honestly, I felt like I could have made another loop if I had to. &nbsp;I was tired, but not crushed; (I did have <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="34438ad6-a74b-43c0-a5ba-927b5b31ff73" id="9dbb1c3d-8d90-4baf-8b15-48b424d60ec3">chafe</span> <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="34438ad6-a74b-43c0-a5ba-927b5b31ff73" id="68526dce-9826-44f9-9449-69f969be4b29">though</span>. &nbsp;And a GI issue at mile 7, a result of being late to the&nbsp;race. ). &nbsp;And then, home by 10:30 a.m. &nbsp;Very strange&nbsp;to have so much under my belt by&nbsp;10:30 on a Sunday morning, come home and cook pancakes for the little ones.<br /><br />All in all, a great running weekend. And I took Monday off to rest. &nbsp;I was sore, but not super sore. &nbsp;Today is a running day, and I plan an easy run.NY Wolvehttp://www.blogger.com/profile/13017858548662857495noreply@blogger.com0http://neverquitneverstop.blogspot.com/2014/09/three-racesone-weekend.htmltag:blogger.com,1999:blog-2483229147095267938.post-51173026097931018122014-08-26T17:32:00.001-04:002014-08-26T17:33:06.295-04:00It's Hard WorkAs I was running at the gym the other night, I had a medium hard workout, and it lasted about an hour. &nbsp;As I was inputting comments into my run <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="18fae0a0-9045-4db1-b514-1d9ac9b1cb71" id="be0ab31b-f11b-40b0-b4c7-db0ea6b45433">diary</span>, I had almost nothing to say. &nbsp;It was<span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="835e022b-4bcd-4c02-90ea-15dd1197fe6b" id="8fced249-bee2-42a4-b7b1-150f298c9191">...</span>just a workout. &nbsp;Nothing exceptional about it. &nbsp;It was a 6 on perceived exertion, running metrics were all OK, and just average. &nbsp;As I walked out of the gym, it was a great summer night in NYC. &nbsp;People were laughing, drinking, eating dinner. &nbsp;And I was tired, a bit cranky, and had just run 6 miles <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="b7de9bb9-9b97-4fbc-8d01-b15aa99e4779" id="d5e12728-7c7d-41b1-8e2a-66247b5637be">for</span> what? &nbsp;I am not sure. &nbsp;It would be much more fun to laugh and throw back some beers. And I thought... <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="8db6f55b-e611-4177-b016-e0e293f85aa5" id="3e79ff2a-71a8-4a8b-855a-598b48dcc310">those</span> people aren't doing what I am doing, they aren't in the gym. &nbsp;I wonder why not? &nbsp;This isn't fair.<br /><br />And then it occurred to me: running is hard. &nbsp;It is work. &nbsp;It is really something that has a <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="0520c8be-86cf-48bc-a517-b395dc25eb88" id="098b5e1c-4871-4d67-bcd9-f7cb4c2bb72a">lonnnng</span>&nbsp;payoff. &nbsp;Workout today, and tomorrow I am not better, fitter or stronger. &nbsp;Skip the workout and I am not weaker or slower. &nbsp;To push through the average workouts, the unexceptional days, the times when the other path seems so easy -- that is the hard part. &nbsp;That's the hard work. &nbsp;"The difference between goals and accomplishments is dedication and commitment."<br /><br />I should also add I am dieting, and also training&nbsp;for NY Marathon 2014. &nbsp;So I am literally mindful&nbsp;of everything I eat and drink. &nbsp;And I ponder over every workout, both from <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="1dc55477-8499-4b10-a6b7-c6468a860962" id="6590a37b-bfef-422f-84e7-577864800aa5">lose</span> weight perspective and from a marathon training perspective. &nbsp;That isn't&nbsp;fun. &nbsp;It is mentally&nbsp;taxing, to keep the focus, the commitment, the dedication, over many months. &nbsp;I forgot that consistency -- that every week matters, and I can't&nbsp;just let 2 or 3 weeks go. &nbsp;(I actually let two months "go" earlier this year. &nbsp;It was a health disaster. &nbsp;Added 10 pounds, and set back marathon training by months. &nbsp;It wasn't a neutral,&nbsp;it was a big minus. <br /><br />I am already looking forward to the marathon day, and its 2 months off. &nbsp;The diet ends. &nbsp;The self induced pressure ends. &nbsp;But the payoff, the long term payoff? &nbsp;That's the prize. &nbsp;Even if it takes a lot of hard work.NY Wolvehttp://www.blogger.com/profile/13017858548662857495noreply@blogger.com1http://neverquitneverstop.blogspot.com/2014/08/its-hard.htmltag:blogger.com,1999:blog-2483229147095267938.post-89182384413985118672014-08-20T12:14:00.002-04:002014-09-08T17:45:07.730-04:00Talking to the futureAs I have said before, when I ran my first marathon in 2006, I didn't keep any journal, or blog or anything. &nbsp;And now I have almost zero memory&nbsp;of it. &nbsp;I remember getting PFS and going to a physical&nbsp;therapist. &nbsp;I remember seeing the Fred's Team kids on First Avenue, seeing my then 6 year old daughter too. &nbsp;But I don't&nbsp;remember&nbsp;the training, the race or really much about it. &nbsp;So, to&nbsp;make sure I don't&nbsp;forget this one<span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="4cbd69f1-566b-4826-a0d7-1b386d6628cf" id="96814160-06f5-4c47-abc3-da47ed1e1183"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="f5114166-1e65-4c06-a781-72f98c4aa4c6" id="ab43801b-eb1c-402f-9c39-b7f53656e4b7"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="0de43491-c093-4c87-8af2-cec291ab7304" id="1bf79bac-271f-46d0-bdf5-8cb686471ec0">...</span></span></span>a training update.<br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-CwfwlBfDhMc/U_TeaV9DZDI/AAAAAAAADVI/sQPyiR6QtAU/s1600/photo.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-CwfwlBfDhMc/U_TeaV9DZDI/AAAAAAAADVI/sQPyiR6QtAU/s1600/photo.JPG" height="240" width="320" /></a></div><br /><br /><br />Two weeks ago I ran my long run on the beach at Kiawah Island. &nbsp; Even though I started early (7 a.m.), it was &nbsp;already 79 degrees, and humidity was about 90 percent (I looked <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="c3bc8b7f-ef41-4ec6-9cc5-0dd36bf74e0c" id="e82fb6fa-b9db-461a-84f6-b1ffd78dab81"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="1f230975-05dd-4904-8ceb-366f9c19f379" id="22198848-a1fb-4ff4-89b4-8d934eb0369e"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="9f475a60-32f5-472e-b4a6-fd1956c0414f" id="c2661a81-6079-45e1-af6e-3298013caf2e">on</span></span></span> yahoo weather.) &nbsp;The dew point was 74 degrees. &nbsp;That was sticky hot. &nbsp;A gorgeous run (pic above) but, man, after about 8 miles, I was dead on my legs. &nbsp;I crashed, couldn't keep the pace. &nbsp;Ended up averaging about 9:28 over 12 miles with a crazy high heart rate. &nbsp;<span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="08ba9f8a-11a7-40e5-9dd7-e32565ff5799" id="1eeb82b1-fdda-4b6e-b0b4-eda450a4a634"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="c97db287-11d7-49b5-8f3e-a00ac352ad82" id="9b5fb593-c7c4-4389-beca-5335947b864f"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="23d56f08-47f7-4ce8-aa2c-71107299eca9" id="f47db143-4b5b-40d3-92e0-705f59a48fee">Combination</span></span></span> of running on sand and the heat/humidity. &nbsp;Garmin also suffered<span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="ae34f6c0-5ae2-447e-9a37-f527188a8f7a" id="19e3ea10-2dda-4d70-ac9d-2daff7034cab"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="543b459c-1290-41b2-809c-cc0f81005f1b" id="9ef33b31-6115-4ce7-8b52-667e8bff5b85"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="9fdfcb44-6c11-4d82-843c-31904dcde8cf" id="553e4d15-5ea5-4b5a-a923-edf80d7593a7">...</span></span></span>it crashed and lost my data for the run<span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="ae34f6c0-5ae2-447e-9a37-f527188a8f7a" id="456a85a8-4dd1-4903-8643-b1a010493962"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="543b459c-1290-41b2-809c-cc0f81005f1b" id="7547ec11-ce7e-450b-ab5b-818b53cc348b"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="9fdfcb44-6c11-4d82-843c-31904dcde8cf" id="407ea6c1-ec21-4b80-8a21-81a3dc2dff22">...</span></span></span><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="ae34f6c0-5ae2-447e-9a37-f527188a8f7a" id="aff25b55-bbc8-4ca3-8822-f43e0682e357"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="543b459c-1290-41b2-809c-cc0f81005f1b" id="2e2fc2ad-0ae0-4471-b8a0-b4faab6ccd48"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="9fdfcb44-6c11-4d82-843c-31904dcde8cf" id="1ccc1384-4c53-4f78-8cba-9fbf9d6b4878">airgh</span></span></span><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="ae34f6c0-5ae2-447e-9a37-f527188a8f7a" id="31302e1f-c815-4a7a-83c4-2ea2d4f3db26"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="543b459c-1290-41b2-809c-cc0f81005f1b" id="c64a2582-a6e1-4dcf-8fd0-17210f0f9980"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="9fdfcb44-6c11-4d82-843c-31904dcde8cf" id="284bb677-52e9-4098-85fb-5001e1c59e29">...</span></span></span>I just&nbsp;wanted&nbsp;my heart rate data to see the stress. &nbsp;And I did see wild Bobcat tracks on the beach. &nbsp;Very cool. &nbsp;But I remember most the crash and burn. &nbsp;I was really ready for the end of the run.<br /><br />This last week I ran in the Long Training Run in the Park. Last year, I volunteered to pace a group at 9/min per mile. &nbsp;After mile 13 or so, I cracked&nbsp;(I had planned on stopping at 11, GI issues, no food or water, etc.), but this year I just wanted to run. &nbsp;MUCH easier not pacing. &nbsp;The 9/min pace seemed really slow, but just about perfect training pace. Heart rate in line, not much trouble holding the pace, and felt good. &nbsp;And the results showed. &nbsp;A strong training run! &nbsp;I split <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="cc9ae2f6-8c9f-4a59-8ad4-403283b7b01f" id="8d45ec53-654a-40f5-9c86-50b25d889c35"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="5b0ce15d-3694-4d21-97aa-f65eac0ebce6" id="e7300238-f685-48c7-a715-0b79e148bc86">from</span></span> the group to only run&nbsp;15, so at mile 13 I peeled off and ran last 2 solo. &nbsp;And faster also, both around 8/min. &nbsp;Very successful run. &nbsp;Very sore the next day too, but 48 hours later, not bad.<br /><br />Been running during the week on the treadmill. &nbsp;I have been trying to loosely follow the program of 3 "quality" runs per week -- one long, one tempo, one speed. &nbsp;Speed I have slacked off <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="891ade51-9670-4432-ad06-f4ea21a4e8cc" id="360bf62b-c45f-4d05-998e-a01454dcfa44"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="027f7a90-c1e8-4d72-8e47-fd68babf2555" id="077b18ec-0cec-45e2-af1a-c2b36742c680"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="f97fbe91-63d5-41c7-9d2b-1867b1cfc50c" id="61d59057-359f-4810-8047-7308b8964162">of...it</span></span></span>&nbsp;has caused <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="891ade51-9670-4432-ad06-f4ea21a4e8cc" id="52b614b4-8918-4b97-a5cb-77a8fdb0bfe0"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="027f7a90-c1e8-4d72-8e47-fd68babf2555" id="a5a72a4b-fe43-4134-9489-196a1a18d921">aggravation in</span></span> my calf and hamstring. &nbsp;But the tempo&nbsp;runs.,.<span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="0cdd7e86-e2cb-4416-b7e9-6dbb92d80668" id="5dcbdec9-2ac2-413e-90a3-2247a7d65e09"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="c9117527-6577-4b3d-b870-df1750d141d6" id="67bf2052-c6e8-4d2a-b2be-b0ed1e5d47e1"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="01e5646f-4980-4697-82e5-94f7b4f77475" id="8f3904f8-f34e-4f82-a336-e591584ae3d2">.</span></span></span>1/4/1 (one warmup, 4 at&nbsp;10K pace, one cool down) &nbsp;are a kick in <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="0cdd7e86-e2cb-4416-b7e9-6dbb92d80668" id="769570da-31c3-4081-aa5d-31f318cd2a3a"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="c9117527-6577-4b3d-b870-df1750d141d6" id="b9aaa85f-d74e-46b7-9997-c6dd6c8cd8fc"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="01e5646f-4980-4697-82e5-94f7b4f77475" id="1382392f-488c-4539-bd4a-a792ba65cacd">pants</span></span></span>&nbsp;too. &nbsp;Two weeks ago I had a super strong 5mile race in Central Park at 7:36 pace, so <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="db6f2ec4-9321-41dc-bd89-a77487849b27" id="69d58120-232e-435b-a282-e8e35a8992b9"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="fede2656-01e8-44a8-bd84-f712b035df04" id="759b13e8-9b67-490a-a1a8-2664d8469030">been</span></span>&nbsp;using that as temp pace. &nbsp;That is a challenge for sure.<br /><br />And the other challenge is losing weight while training. &nbsp;Watching calorie intake, trying to fuel workouts&nbsp;and recover. &nbsp;I have been successful so far, but it is another stress&nbsp;point. &nbsp;But running is much <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="c5371f0a-6c8a-4aa0-82ab-bc6efba55c76" id="4a8cd38b-4081-4501-969d-eea2b3ea9dbe"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="4c27af0e-8241-4833-960c-fa5e37b200b1" id="18bded76-3003-4094-b443-c12b63089926"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="df79d701-745d-424e-80c7-84643ef9dd59" id="e4919767-1446-4579-8d18-acca87e3e200">easier lighter</span></span></span>.<br /><br />On tap this weekend: 14 hilly miles around my neighborhood. &nbsp;Already thinking about&nbsp;it, planning it.<br /><br />Hope your summer has been great!NY Wolvehttp://www.blogger.com/profile/13017858548662857495noreply@blogger.com2http://neverquitneverstop.blogspot.com/2014/08/update-for-future.htmltag:blogger.com,1999:blog-2483229147095267938.post-69385852670602493762014-07-14T12:00:00.000-04:002014-09-16T10:53:38.502-04:00New update postI haven't posted in&nbsp;a while, only because I want to have something to report. &nbsp;I have been running, albeit more tentatively. &nbsp;The heat and humidity&nbsp;really gets to me, but it must be good training.<br /><br />I am in this fall's NY Marathon. &nbsp;And the training begins this week. &nbsp;I have run nine miles two times in the last week or so, and both times, I ran faster than I intended. &nbsp;The HR was in the 153 range, which is too fast for the long runs. &nbsp;But it has also&nbsp;been super humid which affects it also. And yesterday, I ran 9 miles after running a race on Saturday. &nbsp;So I came off a pretty stressful workout day before, which affects HR for sure.<br /><br />This year, for training&nbsp;I am going to follow my modified FIRST plan. &nbsp;It is basically 3 quality runs a week, (one long, one interval, one tempo), and either easy days or cross training. &nbsp;And I am going to lift. &nbsp;As much as I have said that in the past, this time I have already begun that regimen. &nbsp;Once or twice a week since last month&nbsp;or so. &nbsp;Oh, and yoga too.<br /><br />And as I look forward,&nbsp;to the future, my parents are not getting any younger, and have had recent&nbsp;health problems, my Dad in particular. &nbsp;I run to make them proud, to stay healthy and do what I can for as long as I can.<br /><br />Some vacations are upcoming. &nbsp;I go to North&nbsp;Carolina to pick up older daughter&nbsp;from camp (July 25). &nbsp;A family trip to South Carolina (Kiawah) the week after that. &nbsp;Should be nice to run and the beach there is great to train on. &nbsp;And happy anniversary Mrs. <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="1c06e8e1-8bb3-4980-9ace-5a61667f101e" id="46649bc4-4105-41e8-ba9a-b0aa6203a336"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="24f70201-af30-4bc4-b4f6-94c83c05e408" id="28124893-0562-441f-a7a6-40598a08358a">Wolve</span></span> (17 years...)!<br /><div><br /></div>The primary focus in&nbsp;the short term remains weight loss. &nbsp;I need to get to a racing weight of 190. That is doable, but will require a couple months worth of work. &nbsp;Matt Fitzgerald wrote a book on&nbsp;nutrition and racing &nbsp;and said that each extra 10 pounds means the body must use 6.2% &nbsp;more force to lift the body off ground to run. &nbsp;Wow, ok, so lose weight,&nbsp;get faster.<br /><br /><br />NY Wolvehttp://www.blogger.com/profile/13017858548662857495noreply@blogger.com1http://neverquitneverstop.blogspot.com/2014/07/new-update-post.htmltag:blogger.com,1999:blog-2483229147095267938.post-73452810354416477682014-03-20T11:30:00.000-04:002014-08-20T13:45:14.969-04:00DraggingThe last days of winter are the hardest for me.&nbsp; It seems like winter goes on and on and on, with no let up in sight.&nbsp; Growing up in Texas, I just accepted that winter ended in February, and March was Spring. After living up north for 20+ years, One would think my body has readjusted.&nbsp; But it hasn't.&nbsp; And a particularly long, brutal winter like this just reinforces that seemingly interminable cycle of cold, snow, gray dreary days.<br /><br />On that cheery note, yesterday epitomized the effect of <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="05aae047-a984-4de6-b9f1-ee46fe81d022" id="3f7d3aa6-428d-459d-b297-e814f62a34ae"></span><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="05aae047-a984-4de6-b9f1-ee46fe81d022" id="3f7d3aa6-428d-459d-b297-e814f62a34ae"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="05aae047-a984-4de6-b9f1-ee46fe81d022" id="3f7d3aa6-428d-459d-b297-e814f62a34ae"></span><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="05aae047-a984-4de6-b9f1-ee46fe81d022" id="3f7d3aa6-428d-459d-b297-e814f62a34ae">t</span><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="05aae047-a984-4de6-b9f1-ee46fe81d022" id="3f7d3aa6-428d-459d-b297-e814f62a34ae">hese</span><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="05aae047-a984-4de6-b9f1-ee46fe81d022" id="3f7d3aa6-428d-459d-b297-e814f62a34ae"></span></span><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="05aae047-a984-4de6-b9f1-ee46fe81d022" id="3f7d3aa6-428d-459d-b297-e814f62a34ae"></span> days.&nbsp; A long day of work, followed by a workout I was really, really not into.&nbsp; For me, a workout is a gym/treadmill session followed up with a train ride home (and an intervening shower).&nbsp; I really did not want to do it.&nbsp; I wanted dinner, a glass of wine, something else.&nbsp; But, as I keep an eye on my goals and motivations, it is these kind of days that are the days that build the foundation and the basics.&nbsp; And if you let them go, you can't get them back.&nbsp; So off I went, running on the treadmill, but I set it a little slower to just get through it.<br /><br />I was dragging myself to the gym and through the workout.&nbsp; And it turned out Ok. I didn't get that big "wow, that was a GREAT workout, and I am so glad I did that!" feeling.&nbsp; But I was glad I did it.&nbsp; At the end of the day, our training and base is the combination of tons of runs, and choices.&nbsp; And the decision to run last night on a truly non-motivated night when it would have been much easier to blow it off, is the kind of good choice to make that I will be happy I made later.&nbsp; Small drops add up to puddles, that add up to buckets.<br /><br />Rome wasn't built in a day.NY Wolvehttp://www.blogger.com/profile/13017858548662857495noreply@blogger.com0http://neverquitneverstop.blogspot.com/2014/03/dragging.htmltag:blogger.com,1999:blog-2483229147095267938.post-13394058943690602462014-03-10T11:48:00.001-04:002014-09-16T10:49:44.695-04:00Long time gone, and never too old to tryYes, it has been a while.&nbsp; That is a combination of factors, including a busy fall, crazy winter and general lack of motivation.&nbsp; So to preserve my running record for posterity, a brief recap is in order.<br /><br /><u>Fall 2013</u> -- I was out of shape, but in decent enough shape to consider running NY marathon in November.&nbsp; I had completed an 18 miler in good shape, and a couple other longish runs.&nbsp; Then, in early October, I had a trip to Dallas scheduled, and planned on doing something I had always wanted to do, but had never done -- run White Rock Lake.&nbsp; The basic route around is approximately 9 miles, and my plan was to go 2x around for an 18 miler.&nbsp; I planned for it extensively, and was ready to go.&nbsp; Well<span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="be4816f6-4bfa-445e-a597-0c28b5ef1541" id="f09503cc-3cc3-45db-b8c2-eb5879baea38"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="a2662224-bf9a-4763-aca0-26db22b5b0f5" id="7e8b6096-d8bc-45f1-a1e8-b1748960eb53">,</span></span>one thing I should have remembered October is hot in Dallas.&nbsp; And White Rock Lake is windy.&nbsp; So the day started at about 84 degrees with high humidity.&nbsp; And about a 11-15 mph wind on the lake (there were little whitecaps).&nbsp; That's not good.&nbsp; I was drained from the get go, drenched in sweat and battered by the wind.&nbsp; I made it a little more than once around and pulled the plug to fight another day.&nbsp; So yes, I ran the Rock. But that day also really, really affected my confidence.&nbsp; I was not coming off a long cycle of training.&nbsp; I didn't feel strong running; in fact, I was surprised when I did well (like my 18 miler in Central Park in September).&nbsp; And then I caught a little cold.&nbsp; That was enough for me to pull the plug on NYC rather than risk serious injury in a race I really wasn't ready for.&nbsp; After that, I fell off the wagon and enjoyed my fall 2013, running maybe 3 times in&nbsp; a month.&nbsp; I did run a 9 mile race in December to finalize my entry in <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="ad934113-f6f7-4451-bc45-ec53337ef993" id="3a3c365f-7cc9-409d-bbe0-46e4508f4db8"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="08995376-16ae-4eba-ab7c-5a64d219339b" id="1cda4bda-f991-4ca1-98ca-60e70a7848cf">2014 NYC marathon</span></span>.&nbsp; And not a bad race either (I think I averaged 8:20 or so, which I was pleased with.)<br /><br /><u>Winter 2014</u> -- Nothing.&nbsp; No running.&nbsp; And a bad diet led to weight gain.&nbsp; So, after a ski vacation that totally <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="d28c6570-b4cd-4a29-ba6a-87c5d37fc9d6" id="2d3d8cec-6738-4a4f-924e-ef2412965daf"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="29cd7ccf-f7af-4708-9dae-4215ec76c47b" id="90827c7c-1fbd-49a4-b9d7-9e458bc0bf57">sapped</span></span> me (I was not ready for physical rigor and altitude), I simply knew it was time to get back in the game.<br /><br /><u>Now</u> -- I have been back at it for about 3 weeks.&nbsp; The running is harder, but hey, that is to be expected.&nbsp; The <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="d0d6145d-7185-42c2-91a2-0e81314df598" id="abd6d4b3-8e7e-4227-b4bb-a2d62c19eead"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="878cfd56-1345-49fd-833e-8ea9097aec74" id="f50d1395-b6e2-43c3-a623-3020a1fdc71b">pay off</span></span> for this will be this summer when hopefully I will feel stronger.<br /><br />One thing I am for sure committed to this time is more lifting, stretching, body strength.&nbsp; The Runners World article in March 2014 convinced me, and I have started the <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="a1493170-d99f-4b33-9c77-0992e86ce508" id="66798afd-a849-41b9-ab80-1833fd6c1c9d"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="d5792c41-c79f-4fce-8a22-ef179682873e" id="c93403d6-b6cf-4e88-acb1-579579f765e4">IronStrength</span></span> workouts (basically about 40 minutes of body <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="a1493170-d99f-4b33-9c77-0992e86ce508" id="25353983-4cb2-47cc-8e83-c6cb12def798"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="d5792c41-c79f-4fce-8a22-ef179682873e" id="b0c6c104-c14c-4763-b41f-3c56c4ad2b10">iso</span></span> and plyometric exercises).&nbsp; Very, very hard, but that means it is working, right?<br /><br />And I <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="d07fdf4d-cae4-4562-84cf-2ec2e5216058" id="b24c1479-efa7-448c-acdf-5797541ad58c">am</span> in NYC 2014 from last year's effort.&nbsp; So that's the goal race, some 8 months out.<br /><br />In other news, I bought a Garmin 620.&nbsp; Nice device, crazy software.&nbsp; After I have more experience with it. I will post my thoughts.<br /><br />And I have missed everyone in the running world!NY Wolvehttp://www.blogger.com/profile/13017858548662857495noreply@blogger.com1http://neverquitneverstop.blogspot.com/2014/03/long-time-gone-and-never-too-old-to-try.htmltag:blogger.com,1999:blog-2483229147095267938.post-67096315988531707252013-09-06T11:41:00.001-04:002014-09-16T10:48:09.486-04:00New Shoes, New Minor Injury and a Fuel BeltI have previously commented that I&nbsp;barely&nbsp;remember my first NY marathon. &nbsp;I&nbsp;wasn't&nbsp;blogging, I did not keep a running log, and really don't remember much about it. &nbsp;And as my recent training has been going on, I&nbsp;haven't been blogging, and have missed providing some of the crucial details that allow me to remember&nbsp;and be more invested in the travails of my training to learn from the good and the bad.<br /><br />First -- a couple of weeks ago I&nbsp;served as a pace leader for a long run in Central Park. &nbsp;I&nbsp;had planned to pace for 11 miles, and that worked great. &nbsp;I was spot on. &nbsp;They needed pace makers for miles 11-16, and though I&nbsp;had originally planned to bail, miles 5-11 felt great, so I&nbsp;figured, .. Why not? &nbsp;Well, now I know why not. &nbsp;I had a<span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="c7b0e51c-dd81-4f84-b909-fbb9be8f70e9" id="a17a4bcf-939d-4a5b-90d0-6dd6ec3592d6"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="e4c58520-51ed-408a-8f78-ba0b36eaded5" id="a8d7055d-5e42-42b9-8af1-4042d133ad11">...</span></span><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="c7b0e51c-dd81-4f84-b909-fbb9be8f70e9" id="8a59028d-c28e-4402-b1d1-2e751ba983f1"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="e4c58520-51ed-408a-8f78-ba0b36eaded5" id="2e8c6bd2-9485-4384-883d-f93b03929ebe">ummm</span></span>.. GI issue at mile 11, and missed the gel and food station, so I had zero calories in me. &nbsp;Fluids yes, <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="2c8a8424-4547-4fd2-88f4-66a173f14ba6" id="cb0bf675-5e34-458b-ace8-c7f717a056df"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="c4ace169-e47f-40e0-af19-5fb71a4c1dea" id="34159611-964a-47c8-8ed3-cc8caba11130">calories no</span></span>. &nbsp;About mile 14, I turned to my co-pacer and said<span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="b0fbe1ad-3e4d-423a-9262-cefedd277807" id="17fc343a-f5d1-4249-9cff-a3e96db48075"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="88aae616-bf45-4cba-9738-5c10b442e914" id="e16d1fce-ee03-43da-b488-708563d3cd99">...</span></span>I don't feel good. &nbsp;As in I REALLY don't feel good. &nbsp;Felt nauseous. &nbsp;Could hardly run. &nbsp;I&nbsp;cracked off the back of the group and walked half a mile or so, then trudged home in a&nbsp;slow mile 16. &nbsp;Ugh, not a good ending to an otherwise great day. Note to self -- eat calories during <span class="GINGER_SOFATWARE_correct" ginger_sofatware_markguid="972f9b11-764d-44c4-bc13-a8376ae691b0" ginger_sofatware_uiphraseguid="f4577161-95b5-4d7c-885b-5d649eacbc98" grcontextid="long run:0"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="68f0c8e3-c8a7-46a9-a66b-225f54d19bd1" id="7b50adba-7abc-4c07-b99c-3b9d49372191"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="3f5c3c00-d5dd-45d8-91a9-764a68663147" id="eb56beb2-312e-49b3-b5cb-dbb0b9bca3fd">long run</span></span></span>.<br /><br />Last weekend I decided to run 15 miles in a long run. &nbsp;By the way the day worked out, I&nbsp;had to go at 2 pm. It isn't&nbsp;boiling hot here this summer, so I really didn't pay much attention&nbsp;to the weather. &nbsp;<span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="c5dea457-15ae-4b57-b55e-3817cccc498f" id="0af122de-b837-40e5-9be6-a19940d6c261"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="cb6c886d-8181-4172-83a7-c903c6bc2518" id="53851000-177a-4d5a-9a55-2ae77fca4053">Plus I</span></span> had just bought a<a href="http://www.rei.com/product/850222/nathan-trail-mix-hydration-waistpack,-black?preferredSku=8502220002&amp;cm_mmc=cse_PLA-_-pla-_-product-_-8502220002&amp;mr:referralID=2f689de5-170a-11e3-a8bc-001b2166c62d"> fluid belt</a>, so I knew I could carry water with me. (More on this later.) &nbsp;BAD plan for a run. &nbsp;I&nbsp;ran 6 miles over hills and then a flat 10 or so. &nbsp;The first 6 hilly miles blew up my legs, and I did Ok on the flat part until about mile 11 or so. &nbsp;And then I&nbsp;noticed, &nbsp;Gee, it is kind of hot out here. &nbsp;And humid too. &nbsp;In fact, it was actually 86 degrees, with 80% humidity, heat index of 91. &nbsp;And I had not eaten much the couple days before (still on a diet trying to lose weight). &nbsp;I&nbsp;was sweating like CRAZY. &nbsp;I drank 20 ounces at mile 6. &nbsp;Drained 20 ounces from my fluid belt over miles 6-11, refilled at mile 11 (thanks Dunkin Donuts!), drained another 20 ounces on <span class="GINGER_SOFATWARE_correct" ginger_sofatware_markguid="d97c3f26-1dae-41c7-9ce9-4c0fce309b49" ginger_sofatware_uiphraseguid="5d5dd1fc-db17-48fb-9760-3f42962a93fe" grcontextid="way home:0"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="5dd22629-711e-442d-abc7-62f08c0f60e7" id="cd12e3c0-b28d-4ffa-9843-6fa70dbdc7c2"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="7783eb52-8aef-4102-9eda-31d33992c93f" id="a79b9f8f-ce49-4955-aa46-3b831c9f61f5">way home</span></span></span> in miles 11-16. &nbsp;And still felt terrible. &nbsp;I am hitting the wall around mile 13 or 14 or so. <br /><br />These long runs make me think<span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="d2a0116b-7399-476e-ac00-fa78f449bf02" id="addf97f8-25c5-4206-b8a3-df02a28dcffb"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="98fdea24-7ae2-4672-9e92-15e29a828636" id="e66b07c1-5fba-4213-8e3a-50eace232ec3">...</span></span>no way can I run a marathon&nbsp;in two months. &nbsp;Doing a post mortem, I am not so harsh on myself; I can see the heat&nbsp;was really brutal. &nbsp;And the fact I basically ate about 2000 calories total in the two days before really did not set me up well to run 16 miles in the heat. &nbsp;Thankfully, I had my fuel&nbsp;belt with me. &nbsp;Seriously, it was the first time I had run with one<span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="211a0526-035b-48ca-b1c4-184a769a5c2c" id="eba68116-5949-45a5-8b5e-77999c72d25b"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="b85430e4-77be-43c9-8547-7ea758d1236c" id="4063e9df-ccd6-40d9-9776-c6eddea8da34"> ...</span></span>ever<span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="211a0526-035b-48ca-b1c4-184a769a5c2c" id="b7ece528-24aa-430a-9650-22960b64d07d"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="b85430e4-77be-43c9-8547-7ea758d1236c" id="cf3fa793-2d96-416f-be7b-7f410b34b865">...</span></span>and it really saved me. &nbsp;I was never in real danger or anything, but if I had not been able to consume 40 ounces of water over the last 10 miles, I would have&nbsp;had&nbsp;to abandon&nbsp;the run and found water. &nbsp;And it wasn't that cumbersome or <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="7f71a7e4-0879-4dd6-8189-25d7f5304eed" id="f062fa20-a8e5-4c3a-ba6f-ce98f03b13dd"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="d30aed1f-c135-4278-9dca-9068e423c76b" id="52c80c12-86ad-424b-8d32-efbef259cb58">jiggly</span></span> or anything. &nbsp;Very good addition to the gear repertoire.<br /><br />So after that shitty long run on Saturday, I took Sunday off, and ran on Labor Day. &nbsp; &nbsp;Labor Day last year was the day I hurt my calf so I kind of have bad karma for runs on Labor Day. &nbsp;This run started off super strong<span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="c2f76fcd-a19f-4984-b2ff-2a37cbc5ab55" id="2958be38-0a59-49fa-bbeb-f844be044706"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="be3d80a1-71d1-4487-acd5-ffad4a4b37da" id="b04960fa-0897-454a-b5fa-9796f350e773">...</span></span>I was crushing the pace. &nbsp;I started to feel something in my right high ankle/<span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="d33e2258-a512-4d09-9afd-db18e8efbb32" id="3f3b9788-d101-47b8-a5bc-72f94ab0ce28"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="f9c1e71c-4c5a-41a2-9ed5-34c6f910c7b6" id="25b24546-f073-40b8-934e-29db170cdeca">shin but</span></span> kept running through it, figuring it was just one of those running pains. &nbsp;Ran 6.3 miles in 51: xx;&nbsp;great run. <br /><br />Except for that shin pain. &nbsp;And when I stopped<span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="2b628d9a-7ccc-4e01-acf8-2fe6971fa767" id="8cbbb418-793a-42e1-b700-df2f1a360ac2"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="d865d5cc-0b47-43ab-8fa1-16b317195ad5" id="50c47c30-9448-43c1-acfd-aca27b0d8873">...</span></span><span class="GINGER_SOFATWARE_correct" ginger_sofatware_markguid="568a5a16-d23a-4beb-936e-bfeeb3d31a22" ginger_sofatware_uiphraseguid="759775b1-654f-4998-92d0-ef1a5ee7acf0" grcontextid="oooouccch:0"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="2b628d9a-7ccc-4e01-acf8-2fe6971fa767" id="6dc29983-4f8d-459e-954e-b78eccaadad3"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="d865d5cc-0b47-43ab-8fa1-16b317195ad5" id="664fba31-f95a-4910-994d-745f8d21e9d3">oooouccch</span></span></span>. &nbsp;Hmm. &nbsp;This is bad. &nbsp;Stress fracture? <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="fba0de20-6ffd-4d18-9967-e3fe23527996" id="2ad140a0-9014-42ec-a855-263b70503fcf"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="712cc2c5-ee72-40d7-b3b4-62fb95fc698b" id="dfe907f4-4f6c-4518-9372-fbf241e09e88">Overtraining</span></span> injury can you say? &nbsp;Ice all day. &nbsp;Compression sock. &nbsp;Elevation. &nbsp;Very sore to the touch. &nbsp;Some Dr. Googling, and it is either a shin splint or the beginning of stress fracture. &nbsp;Felt MUCH better Tuesday,&nbsp;so I am guessing shin splint. &nbsp;And I think I am right, btw. &nbsp;But what could have caused it? &nbsp;I have never had a shin splint in my life.<br /><br />The victim: a new pair of shoes! &nbsp;My trusty Gel Kayano&nbsp;19s, are worn out. &nbsp;I&nbsp;felt the worn out-ness in the last run, so I brought home my gym shoes to run in (I keep a pair of shoes at the gym.) &nbsp;Those are Nike LunarGlide5. &nbsp;Really comfortable, cool shoes. &nbsp;And I had run both Labor Day weekend runs in them (23+ miles) in two days. &nbsp;Hmm, and one of the causes of shin splints are shoes not appropriate&nbsp;for foot and pronation&nbsp;type. &nbsp;Hmm, doesn't&nbsp;take Sherlock Holmes to connect the dots<span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="f653725e-8a82-4c3a-94a1-daf3c5a46983" id="18c99fca-e4f8-497a-9089-b082b12c6e00"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="e5dab11e-f3c6-4886-84b0-8324720a96d6" id="acac2d0a-214d-4216-bba5-ec4d4289fef5">...</span></span>So LunarGlides are out. &nbsp;Back to Asics (order new pair of GT-2000s (more support) and Brooks GTS 19 (Have run in Brooks before and love them).<br /><br />So, this weekend<span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="3403f2d3-53c3-4dfc-ab77-53d948afcdfb" id="83cf70b4-1445-4058-a6c9-4e31e713cc91"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="2c52f064-94a0-4c1d-a873-15d686166c96" id="39c05aa8-fecc-423d-a997-5ddf1b3f2d93">...</span></span>a 4 mile race in Central park. &nbsp;I plan to tack on another 10 miles or so to get my long run in at the same time. &nbsp;I&nbsp;have never done that<span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="6b33797a-80ea-4d6b-ac61-ad422a68c9e4" id="89866794-4c4f-4faf-ba39-70b001f00d65"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="7bb5388c-66ea-402d-9099-d2b42eb45f46" id="a238b8e2-1b38-4067-978a-0e37956dbb31">...</span></span>run a race and then add more to get miles. &nbsp;The pace and adrenaline from a race messes up the "long run mentality" for me. &nbsp;So I will see if I&nbsp;can do it<span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="aac61787-a0ee-423a-831f-89c93fc3a224" id="a1367572-032e-4245-a7de-c631417eadf8"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="8a56871e-7db8-4dae-8965-e67761877c8a" id="aeef414d-220b-41bc-9700-cf43f8ef50e5">...</span></span>But I will eat today. &nbsp;And not wear the LunarGlides.<br /><br />And I haven't&nbsp;even discussed the new Garmin. &nbsp;All I can say, new Garmy&nbsp;is like old Garmy<span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="138b11e1-4374-4c14-9c3c-5cb4d9bdaf62" id="ac4ef3ae-d2e7-42ed-94f9-f9f7c49cf69d"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="73c73687-8946-4819-af26-a34df06e031f" id="17388844-afd2-4e3a-82eb-3de8a9c1c005"> ...</span></span>finicky, unpredictable, but a thing of beauty&nbsp;when it works. &nbsp;Like an old friend, but one that is crotchety and one you have to invest care, time and energy to maintain the relationship.<br /><br />And I need to keep blogging so I&nbsp;can recall the details, the ups and the downs of training. NY Wolvehttp://www.blogger.com/profile/13017858548662857495noreply@blogger.com1http://neverquitneverstop.blogspot.com/2013/09/new-shoes-new-minor-injury-and-fuel-belt.htmltag:blogger.com,1999:blog-2483229147095267938.post-89758009701689920482013-08-06T12:40:00.003-04:002014-08-27T18:17:50.845-04:00Great Running Weekend and a Race ReportAfter the session with the running coach, <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="33200551-fc7d-45a6-a26a-8f012bffcf5b" id="160b9760-e8c6-429e-bac3-6f44eda6e63c">i</span> had a couple of <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="33200551-fc7d-45a6-a26a-8f012bffcf5b" id="f7efc077-fabd-4ada-a343-864bcf55d56b">unmemorable</span> workouts.&nbsp; But I knew I had a pretty big weekend lined up<span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="69dcc521-16e2-47d2-982b-97c6de048552" id="f0215cda-9ac3-4fed-8f86-0b162f619cf5">...</span>the Team Championship on Saturday and a long run on Sunday.&nbsp; The Team Championship is for really fast runners.&nbsp; It is 5 miles around Central Park, and to put it in perspective, I ran this race in 2009 at 7:02 pace&nbsp; -- and finished in the bottom half.&nbsp; So I didn't have any expectations on the run, just a fast tempo workout.<br /><br />Race day was fine -- 70ish, humid, but no rain during the race (that came later). And <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="88dfb186-d245-4f40-93a3-b4c0889e691c" id="208b9b6d-51b1-411e-bc13-38abad22f296">i</span> welcomed a new friend -- my new Garmin 410!&nbsp; I bought a refurbished unit, and it arrived the night before.&nbsp; After a charge up, was ready to go -- maybe my old one was defective, but the new one is light years better.&nbsp; <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="5dd4d93e-212d-4239-b2d7-fedce6f27e17" id="8608b3fb-3409-463c-9fc9-5f0c86a6337d">the</span> buttons, the battery everything is better.&nbsp; And it seems like it just works.&nbsp; After a suggestion from DC Rainmaker, I used the heart rate strap from my Polar HRM with the Garmin receiver snapped <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="aef643d7-9729-4d12-ab0a-f7fb470e8c31" id="57bd9718-c870-418a-9bbb-91b9209328ed">on</span> front.&nbsp; It worked great -- much better and more consistent data than the Garmin strap.<br /><br /><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="43d881eb-6a42-4a31-a157-d86a03de8b91" id="5f120b5e-3df6-4cab-84b6-8fc206a034d7">Race</span> was pretty standard -- Mile 1 downhill, two and three <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="43d881eb-6a42-4a31-a157-d86a03de8b91" id="13797cb6-4c52-4b62-a18a-c21999d45358">rolling but</span> basically <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="43d881eb-6a42-4a31-a157-d86a03de8b91" id="25d1dd60-2813-4841-81e9-c73bf356a160">up hill</span> and 4 and 5 flat with the exception of cat hill (about&nbsp; 400m long) at <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="43d881eb-6a42-4a31-a157-d86a03de8b91" id="c4e70f94-6d80-43ea-b95b-d2fda0894e77">end</span> of Mile 3.&nbsp; My goal time was<span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="5a9eb434-b5a1-496b-83be-2bae5d084774" id="ea9b68d7-c1b2-4074-b19b-d6889b154bad">...</span>40 minutes.&nbsp; A strong 8:00 pace on the hilly course, humid morning.&nbsp; I <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="300a257b-6677-4d95-8ca8-6e99a856de93" id="47ef0a50-4ec6-4df7-a64c-8cd5a65fc395">don;t</span> remember much about the race except it seemed like EVERYONE passed me.&nbsp; My race number was in the 7000's, which is <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="60fd84d6-3657-4d0c-9e44-c969342a31fd" id="66a04ab9-5519-44f4-b7be-b3bdba349f80">highest</span> I can ever recall, so <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="60fd84d6-3657-4d0c-9e44-c969342a31fd" id="f1a1e442-891e-483c-a340-ea9299f86ffe">i</span> started way in the back.&nbsp; And it still seemed like everyone passed me.&nbsp; To cut to the chase, I ended up at 39:11, for 7:50 pace, so I was quite pleased, AG of 60% -- and I finished in the 75% percentile.&nbsp; That's right, basically bottom quarter.&nbsp; Running can be humbling.<br /><br />After the race, I walked back to my car, and stopped to get cash at a little deli.&nbsp; Inside was a Cuban kitchen making homemade, from scratch food.&nbsp; I never eat in places like that, but I thought, eh, why not?&nbsp; A plate of scrambled eggs, with green pepper, onion and ham, smashed green plantains and a slice of bacon.&nbsp; Beyond delicious.&nbsp; <br /><br />Then Sunday, I need a long run.&nbsp; I thought I would just go around my typical route around <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="344546f3-873d-43ad-b2b2-c99d4d148db9" id="5049a2f0-3224-41c0-80a1-bb0d1b7e7ca3">home</span>, and then I decided, why not go back to Central Park?&nbsp; My family is gone for the weekend, I had nothing to do, so why not run in a truly great place?&nbsp; I geared up (packed a bag with water and Gatorade to <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="8bd0dd7d-72d7-44a5-b438-1db9e83f3a14" id="01134c0c-709c-4f2b-b2d8-0b46f24c56ef">leave</span> in the bushes, found a perfect parking spot) and set off.&nbsp; <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="6fbf000c-cbe5-4d95-9b1b-30e4c6ea2dbe" id="e665aba5-54af-4e6a-823a-feb9b3974a56">Goal</span> was 10 miles at 9:00 pace.&nbsp; It was the <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="f286af88-faf4-4fe8-9be0-da8f419e13da" id="f9e7c81e-5a17-4c20-a6c7-5895939d5e15">afternoon though</span>, a quite a bit warmer -- 82 or so, and the day after a pretty good "tempo" run in the race from <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="f286af88-faf4-4fe8-9be0-da8f419e13da" id="3e5545e7-520c-474d-ad7d-09e5133266c9">day</span> before.&nbsp; And the hills of Central <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="9ebf2992-b936-45b7-ba45-7bcefd8496f1" id="c328a5bc-40ed-49bb-8e15-3c77d78094d2">park</span>.&nbsp; But I hit my paces pretty well, and heart rate wasn't crazy, so was a good long run -10.25 miles at 1:31. After running though, I was really wiped out.&nbsp; I stiffened up, but really felt pretty good.&nbsp; And another gorgeous day in Central Park.<br /><br />All in all a pretty gosh darned awesome NYC running weekend.&nbsp; Weekends like that make me love the city and being a runner.NY Wolvehttp://www.blogger.com/profile/13017858548662857495noreply@blogger.com2http://neverquitneverstop.blogspot.com/2013/08/great-running-weekend-and-race-report.htmltag:blogger.com,1999:blog-2483229147095267938.post-14157174204973839462013-07-31T14:30:00.000-04:002014-10-29T11:59:11.360-04:00A Running CoachFor those new to my blog and world, <span class="GINGER_SOFATWARE_correct" ginger_sofatware_markguid="399392c9-9dc7-4b99-9132-851176bbcfda" ginger_sofatware_uiphraseguid="a2e86595-7aad-43ac-b09e-6283966d60ad" grcontextid="i:0"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="c7f89368-fe5f-4feb-9fba-e07450ec413b" id="12b4d04d-fd65-40e8-9149-a8da42349ea5"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="cf3791f9-b35f-4905-80fe-0d747ffe7330" id="0676427c-e369-4563-9991-c697a27cfa4c"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="d4b64cc6-96e2-4164-9614-f8268ed1b76d" id="a83b05aa-1dfa-4e38-abe0-7f61b36c9d12">i</span></span></span></span> have never had a running coach, or a running team or any formal training,&nbsp;mentoring or monitoring. &nbsp;I&nbsp;do what I think is right based on how&nbsp;I&nbsp;feel, and what I read. &nbsp;And that has served me pretty well. &nbsp;At least until&nbsp;I&nbsp;get hurt, and have to sit out for <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="560926c7-c6b2-4c3b-8519-a727eb1e164d" id="55b75ed0-2490-4e64-b7a5-6bf6e891e4d9"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="270e659a-6422-46a2-ad1d-8bbd6a634eb5" id="6338e1dd-f1a1-4582-a1df-27d86a2c73b4"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="a8db8f88-4462-449b-944a-27199ede320d" id="78798af0-e488-46de-8c11-7f4406a3a36d">awhile</span></span></span>. &nbsp;But, after trying the "lets just do a lot of what I&nbsp;do and I&nbsp;will get better" approach in golf this year -- which was a miserable failure -- I decided&nbsp;to work&nbsp;with someone&nbsp;on running basics. &nbsp;I don't&nbsp;need workouts and training so much as someone to say yes that right, no that isn't, here work on this, keep this mental image in mind. <br /><br />So <span class="GINGER_SOFATWARE_correct" ginger_sofatware_markguid="b69a8691-41d5-4ebf-b598-a51a335aea64" ginger_sofatware_uiphraseguid="58a59548-d85a-48dc-a398-ed9da4c7d417" grcontextid="i:0"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="40501e6f-141c-474e-bc39-e8a6e8bf281e" id="1795ec28-9e03-4bd4-9ac6-bb5b9c37cd9d"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="72ff115d-6609-443f-a1f9-44bd289e77ec" id="28fa9f49-de08-45ed-a1bf-62f26cabcb49"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="793a20e9-1839-40e7-b9ef-a6838f69bb44" id="5f74f262-4775-4a13-a528-9bc2b764ad03">i</span></span></span></span>&nbsp;met with a coach last night. &nbsp;I genuinely enjoyed it. &nbsp;The good news is that I am not doing anything radically wrong, in his opinion. &nbsp;I feared I&nbsp;was over-striding,&nbsp;but he didn't&nbsp;think so. &nbsp;My arms need work, my knees need to come up more, and I am "carrying some weight in the midsection" that isn't&nbsp;helpful. &nbsp;(Politest&nbsp;way I&nbsp;have ever heard that I&nbsp;need to drop a few!).<br /><br />It was about stretching, loosening&nbsp;up to promote&nbsp;flexibility. &nbsp;Strides. &nbsp;Speed drills. &nbsp;Arm position and drive. All of which I&nbsp;can work on and intend to in the coming months. &nbsp;<span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="9f9e63e1-5e94-4117-9c85-65c2c474fa95" id="d85e95c8-0526-4bc4-ad67-f9bf92272061"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="ff1d10e2-061d-49dc-a277-1d4beceef381" id="06222585-1aaa-443a-a9bf-02a90f1691a6"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="8756edc7-be58-4ae5-ae30-f4e111df5c75" id="5f30ee9b-d992-40da-922c-f3a70d2892f0">Also I</span></span></span>&nbsp;am working on the "midsection" girth issue. &nbsp;Was it life changing? &nbsp;No. &nbsp;Was it helpful? Absolutely. &nbsp;I was&nbsp;also just<span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="e4e976ea-3a6a-4c4b-81b9-274d67807632" id="1acedc36-d536-4c60-8a30-ffb5f9fe4048"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="6884442b-1803-400b-9c7b-7fe68b589791" id="fc777460-37a9-4391-b2b6-1b54aa796448"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="59f0d1a9-b142-499b-b2f7-79cffefe306c" id="a56973f2-0b51-4e48-9c0c-5fd43a031bbf"> .</span></span></span><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="e4e976ea-3a6a-4c4b-81b9-274d67807632" id="95d0ae7e-5ce2-40db-a6ff-ccb0761c8926"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="6884442b-1803-400b-9c7b-7fe68b589791" id="758cf2ae-a30a-4a4c-b68d-895b63c102f4"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="59f0d1a9-b142-499b-b2f7-79cffefe306c" id="d701d107-40a7-411a-87e9-8664d50c5ae0">.</span></span></span><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="e4e976ea-3a6a-4c4b-81b9-274d67807632" id="66c254ee-2cd5-430b-8d9f-476669556cc4"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="6884442b-1803-400b-9c7b-7fe68b589791" id="dc16fdce-70ba-4910-95f3-cd3875b77e58"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="59f0d1a9-b142-499b-b2f7-79cffefe306c" id="6fd77d5d-def0-428e-bb0d-a7777dc71be9">fun</span></span></span><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="e4e976ea-3a6a-4c4b-81b9-274d67807632" id="a16ff94f-6b31-4688-9f71-fb180819c98c"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="6884442b-1803-400b-9c7b-7fe68b589791" id="e188052b-b9bd-40d3-a509-08e31a2d4afa"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="59f0d1a9-b142-499b-b2f7-79cffefe306c" id="ee7f6494-5da9-496b-ba86-234856d0b5d0"> .</span></span></span><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="e4e976ea-3a6a-4c4b-81b9-274d67807632" id="f54818ee-3d4e-41d0-8386-7e5c41cba592"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="6884442b-1803-400b-9c7b-7fe68b589791" id="1c0d7c08-9778-4bc8-8d0f-daa09e5bd723"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="59f0d1a9-b142-499b-b2f7-79cffefe306c" id="dbeeb4db-4276-42d1-bb89-5c3d110de169">.</span></span></span><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="e4e976ea-3a6a-4c4b-81b9-274d67807632" id="19b73204-56e5-478d-a80d-3112a231c8e1"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="6884442b-1803-400b-9c7b-7fe68b589791" id="d61ee2ec-1f3b-470f-a7ab-7ecace83067e"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="59f0d1a9-b142-499b-b2f7-79cffefe306c" id="fc48945e-b134-4d0b-93c8-e8220554b406">to</span></span></span> have someone to talk to about running, my theories, my form, my training. <br /><br />My wife is not&nbsp;interested in my coach, etc. <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="6bc9fa30-b690-43c5-8c37-a5f109bc6d02" id="810722d0-089b-46a7-8f3e-eba7d1c1cb81"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="8ea5408c-9cab-4f93-b6a1-6d2e7d384e21" id="c82e6eb1-f1b2-42ec-92d3-cf1adfbedc08"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="9be2826d-74c0-4a9e-8f96-01fd715ef77a" id="c8bb5b41-0037-49ac-845f-51c8af7a179c">or</span></span></span> much about running (not that I&nbsp;blame her much)<span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="6bc9fa30-b690-43c5-8c37-a5f109bc6d02" id="2bc53cff-e819-4ea9-af63-13cdb9dd2c6b"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="8ea5408c-9cab-4f93-b6a1-6d2e7d384e21" id="f49078f3-c29e-4d17-a240-a2bd5ab28967">...</span></span><br /><br />I&nbsp;intend to meet with him once very several weeks over the next couple months to evaluate progress, pointers, etc. <br /><br />And it was a gorgeous night in Central Park. Easy to lose perspective with the sun setting over the Reservoir in 80 degree weather on a summer night in Central park.NY Wolvehttp://www.blogger.com/profile/13017858548662857495noreply@blogger.com3http://neverquitneverstop.blogspot.com/2013/07/a-running-coach.htmltag:blogger.com,1999:blog-2483229147095267938.post-2574151178027597292013-07-29T11:49:00.001-04:002014-09-16T10:56:49.969-04:00Gear Update -- Nike Plus Watch, TomTom RunnerAs always, I have probably bought every running&nbsp;gadget out there trying to find the perfect mix of headphones, clothes, shoes, GPS and software and still searching.<br /><br /><b><u>GPS Watch</u></b><br /><br />As noted, my old Garmin 410 died last fall. &nbsp;The battery simply would not hold a charge. &nbsp;Garmin&nbsp;would install a new battery for $99, but I was ready to move on to new technology. &nbsp;So, at a friend's advice, I bought the Nike Plus running watch. I only ran with it a couple times before<span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="ecc549f9-0e66-4f64-8bf1-5ac3a4047de9" id="ff778682-fbe4-4f22-a428-94b86de166ce">...</span>I promptly misplaced it. &nbsp;Ooops. &nbsp;But that's&nbsp;ok, I really didn't like it&nbsp;that much anyway. &nbsp;I did like the clever built in USB charging port. (It is built into the watch so no more cords, and ANT sticks.) &nbsp;But the data read out was very simplistic<span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="a2b0973c-3e7e-4c39-b1d0-35d94122a8cd" id="96f08964-15d5-4868-b0fd-275a79c5f369">...</span>went only to Nike Plus, and was a hassle&nbsp;to get into SportTracks (which I&nbsp;found a work around.) And the day and a date&nbsp;kept resetting to January 1, 2010 every time the battery went to zero. &nbsp;Not overly impressed, but OK. <br /><br />After I misplaced Nike, I bought the new <a href="http://www.amazon.com/TomTom-Runner-GPS-Watch-Grey/dp/B00D7LN7K4/ref=sr_1_1?s=electronics&amp;ie=UTF8&amp;qid=1375112173&amp;sr=1-1&amp;keywords=tom+tom+runner">TomTom Runner Watch</a>. &nbsp;TomTom made the Nike watch and the interface <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="79ed9b4b-bb8e-48f7-8809-bb7b946961ae" id="a538c9b7-b5bd-46da-b985-dd7099ba4ee5">is</span> similar. &nbsp;But the hardware -- the watch itself&nbsp;is great. It is small. &nbsp;It connects&nbsp;to GPS signals in a flash. &nbsp;The buttons work. As a running watch goes, during the&nbsp;run, it is pretty close to perfect. &nbsp;But then the run ends, and the software comes into play. &nbsp;I will be charitable&nbsp;and simply say that the software is a work in progress. But right now it is only partially functional; that's&nbsp;right, it only works about 2/3 of the time. &nbsp;It is designed to upload data directly to <span class="GINGER_SOFATWARE_correct" ginger_sofatware_markguid="3fa3d23f-f622-430a-95fd-2b2d3c2e204b" ginger_sofatware_uiphraseguid="9fe23ade-1df4-4f52-a8fa-ea6ef78304a1" grcontextid="Tom Tom running site:0"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="cabde4ac-2ee8-4653-90c1-380d8adf64bd" id="050873a8-7b7c-42f7-aea8-3fa308f68292">Tom Tom running site</span></span>. &nbsp;That running site is so rudimentary and basic that it is essentially&nbsp;useless, and makes Garmin Connect <span class="GINGER_SOFATWARE_correct" ginger_sofatware_markguid="703c8ad3-0547-496b-aad7-7cb90fe4d8e3" ginger_sofatware_uiphraseguid="7f5d908c-89b4-4eee-95b5-fe49b7b34c84" grcontextid="look:0"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="39035544-c303-4be9-81cd-a99be8ce7b48" id="c7e25aee-886c-4eb6-b72d-fca5e8feffae">look</span></span> like a work of art. &nbsp;And the data has errors (time and date). &nbsp;No lap data, no splits, BASIC graphs. You can't delete or edit workouts. And, whatever data it has, it still won't upload all the workouts. &nbsp;Ok, so forget&nbsp;that, I will just use SportTracks again (get the data in file format and import into Sporttracks, just &nbsp;like&nbsp;with old Garmy). &nbsp;Except the files won't sync to my computer. &nbsp;<span class="GINGER_SOFATWARE_correct" ginger_sofatware_markguid="4fc89f7a-3dbd-4007-92ea-2dff9d021849" ginger_sofatware_uiphraseguid="85d4a06d-a237-45aa-b342-db05e6a299f1" grcontextid="i:0">I</span>&nbsp;can see them on the watch, but they won't <span class="GINGER_SOFATWARE_correct" ginger_sofatware_markguid="20ab67ae-45cf-4a98-8d12-31bdbab90322" ginger_sofatware_uiphraseguid="85d4a06d-a237-45aa-b342-db05e6a299f1" grcontextid="synch:1"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="01bfaa25-14de-4814-bb70-43f75e734c23" id="74740938-bb4c-4222-8c42-e93bb5641b90">synch</span></span> to the web or my computer. &nbsp;And it won't write the files for all &nbsp;my workouts. &nbsp;And right now, when I plug it&nbsp;<span class="GINGER_SOFATWARE_correct" ginger_sofatware_markguid="dcd11d73-b563-4df5-a7a7-f5c235010065" ginger_sofatware_uiphraseguid="1e1329f7-377e-4725-aa15-52c02cee4472" grcontextid="into:0">into</span> my Windows machine (also been using&nbsp;a Mac) it is trying to update the watch firmware&nbsp;and gets caught in an error loop and won't do anything at all, so <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="e1ba43aa-06d7-47f2-8aa3-cafc059fe5b5" id="a47a162d-2734-47aa-bfc4-23413180e844">the</span>&nbsp;watch it won't offload any data anywhere; it is nonfunctional. &nbsp;So that obviously is a nonstarter. &nbsp;The watch is going to be returned; it simply doesn't work. &nbsp;I have owned it for about three weeks (maybe 10-12 workouts) and the software has never worked correctly after a workout -- not once. But mark my words, when TomTom gets the software right, it will be a GREAT competitor in the space.<br /><br />One thing the Nike and Tom Tom watches made me do is buy a new heart rate&nbsp;monitor strap. &nbsp;I bought the <a href="http://www.amazon.com/Polar-Bluetooth-Smart-Heart-Strap/dp/B00DU3AZH2/ref=pd_sim_sg_2">Polar Bluetooth H7</a>, and it is awesome. &nbsp;Incredible. &nbsp;The data <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="9ee4f1ba-3201-46b7-a74a-2ad4e610beda" id="53bfbba9-1d2f-43a9-bc9f-486fe72cf6ec">is</span> smooth, consistent, much less <span class="GINGER_SOFATWARE_correct" ginger_sofatware_markguid="dc7fc967-c93d-4b42-9b1f-28c9dc4e207a" ginger_sofatware_uiphraseguid="970dfdc2-912c-4dc0-aca9-e63fb7748339" grcontextid="spikey:1"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="9ee4f1ba-3201-46b7-a74a-2ad4e610beda" id="59b00b96-9858-4340-9b4f-2f31458f023e">spikey</span></span>,&nbsp;and no wild fluctuations or crazy numbers. &nbsp;A revelation.<br /><br />So reluctantly, hat in hand, I bought another 410 from Garmin. &nbsp;A <span class="GINGER_SOFATWARE_correct" ginger_sofatware_markguid="ec88103a-dc68-4b8d-b35f-e9633eba04e7" ginger_sofatware_uiphraseguid="e413d6d2-7519-43ce-bde8-84185cb1585f" grcontextid="refurb:0"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="020af5d6-42ac-4fa6-87ee-0660d4a227d6" id="5fb12147-1144-4866-ab2d-0653e06b0b22">refurb</span></span> unit, with a new heart&nbsp;rate monitor for $159. &nbsp;I feel like I at least know how it works, its pluses and minuses. &nbsp;It isn't sexy or cutting edge or new or whatever<span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="0cf74a63-f2f0-49f5-ae16-e24f7f225c34" id="23a6f2da-f081-4e9f-9aa9-d9dddb306d5a">...</span>but it works. Should arrive in a couple days.<br /><br />And then I found my Nike watch again. &nbsp;So, soon, I will have a Nike and a new old Garmin.<br /><br /><b><u>Headphones</u></b><br /><br />At last report I&nbsp;was raving about the Jaybirds Blue Buds X Bluetooth&nbsp;headphones as the end of the game. Eh, not quite. &nbsp;They are really, really uncomfortable over a long period of time. &nbsp;And because they are a "bud" they stay in via a plug in the ear canal. &nbsp;I found that when I ran, the bud came out and fell out, messing up the sound and it felt like they were going to slide out. &nbsp;Plus the form of the plastic on the bud itself&nbsp;(presumably where Bluetooth&nbsp;receiver is located) hurt my ears. &nbsp;Just a really uncomfortable experience over 30 minutes.<br /><br />So I started using Mrs. <span class="GINGER_SOFATWARE_correct" ginger_sofatware_markguid="d772fd39-4a2e-4038-bcf7-241587261ae7" ginger_sofatware_uiphraseguid="004c9b28-25a0-4901-9fad-c8b642fa2058" grcontextid="Wolve's:0"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="54fb34db-3197-4c2d-8ba4-70c0f2b96236" id="b1f7b882-fe0f-4927-aa5a-b51a1e279650">Wolve's</span></span><a href="http://www.beatsbydre.com/earphones/powerbeats/red/900-00007-01.html"> Beats over the ear LeBron James&nbsp;headphones</a>. &nbsp;Liked them<span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="8c548809-ba02-4303-9c94-354498f910d0" id="bd9ee6b9-7132-4f42-8086-9c416dcb0506">...</span>they were $149 and a good experience. &nbsp;But they aren't mine. &nbsp;So in buying those I stumbled on Monster Athletic ones, and they work great. &nbsp;I&nbsp;bought the<a href="http://www.amazon.com/electronics/dp/B006VJQ2OM"> Livestrong version on sale for $59 (</a>normally $149), and really strong headphones -- sound great, stay in the ear, don't even know they are there. &nbsp;My current go to. &nbsp;I&nbsp;also bought the <a href="http://www.newegg.com/Product/Product.aspx?Item=0TH-0036-00058&amp;nm_mc=KNC-GoogleAdwords&amp;cm_mmc=KNC-GoogleAdwords-_-pla-_-All+Headphones+%26+Accessories-_-0TH-0036-00058&amp;gclid=CNiQrOmE1bgCFQyk4AodSz8A-A">Sennheiser over the ear type</a> (not so good sound) before the Monsters, &nbsp;and the <a href="http://www.amazon.com/Bose-SIE2i-Sport-Headphones-Green/dp/B008V9RWQW/ref=sr_1_2?s=electronics&amp;ie=UTF8&amp;qid=1375112421&amp;sr=1-2&amp;keywords=bose+sport">Bose SportIE2's</a> &nbsp;(haven't used them much yet -- been digging my <span class="GINGER_SOFATWARE_correct" ginger_sofatware_markguid="e7bcefb5-7962-4a93-8342-67f8486b2c31" ginger_sofatware_uiphraseguid="c0b18b1a-ff5b-442a-979d-f62309fbe2df" grcontextid="Monster's:0"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="f60d7adf-0950-4f1e-b21e-67cda03a27a8" id="1a983aa8-3eb5-4fc6-bc72-2cf316ca730b">Monster's</span></span>.)<br /><br />In <span class="GINGER_SOFATWARE_correct" ginger_sofatware_markguid="d570f80a-6511-4f0d-8fa9-0dfc5171474f" ginger_sofatware_uiphraseguid="4377eed1-8ed3-4ab7-8900-a159dea5dce4" grcontextid="actual workout news:0"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="94e7905b-4bbf-4d85-9a87-af471f14725a" id="dbacc243-82c1-4485-b612-9741d1b4d908">actual workout news</span></span>, I ran a super solid 8 miles on Saturday morning. &nbsp;At exactly my goal pace (well, not <i>exactly</i> -- I had wanted to go at 9:00, and ended up 9:01 -- eight seconds off, and not sure how that happened; I was spot on, but maybe ended up getting eight <span class="GINGER_SOFATWARE_correct" ginger_sofatware_markguid="1b735227-36df-480f-a3cb-245beb239a17" ginger_sofatware_uiphraseguid="6be72109-a000-485e-b34c-779f0fbfa461" grcontextid="seconds:0"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="4f642928-f839-4fd0-9439-ffa14a3cd2cd" id="e19fbd93-1e05-4070-bdb0-ed9fb02cea4a">seconds</span></span> <span class="GINGER_SOFATWARE_noSuggestion GINGER_SOFATWARE_correct" ginger_sofatware_markguid="4e717e81-e9c4-46d9-9e8f-08faf4d38d9c" ginger_sofatware_uiphraseguid="6be72109-a000-485e-b34c-779f0fbfa461" grcontextid="cooldown:1"><span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="4f642928-f839-4fd0-9439-ffa14a3cd2cd" id="95fe506a-eee1-418b-a2b3-0bc6021497ab">cooldown</span></span> added at the end or something). &nbsp;I&nbsp;actually negatively split the workout, and not sure how I did that -- I didn't&nbsp;feel any different. &nbsp;I felt fantastic, and felt like I could have run further and faster. &nbsp;But I held it in.<br /><br />Of course it would be nice to have my data, but it is&nbsp;stuck on my TomTom, unable to free <span class="GINGER_SOFTWARE_mark" ginger_software_uiphraseguid="1be2f34d-c0e6-4e5f-8830-1ea0ba37eca4" id="98963976-a60b-427d-8151-5afcaf01347d">itself except</span> to the TomTom website, which won't show splits or graphs or anything. &nbsp;That would really be aggravating if I was super intense Mr. Training Type right now, which I am not. NY Wolvehttp://www.blogger.com/profile/13017858548662857495noreply@blogger.com0http://neverquitneverstop.blogspot.com/2013/07/gear-update-nike-plus-watch-tomtom.htmltag:blogger.com,1999:blog-2483229147095267938.post-54570565393704742872013-07-26T12:57:00.003-04:002013-07-26T12:58:24.216-04:00Queens 10k Race Report and Worst Race Pic EverLast weekend I ran in the Queens 10k. &nbsp;For those not following NY weather, the previous week and Saturday were brutally hot -- like 95 degrees and humidity. &nbsp;I saw one report from Friday the 19th where it was 99 and felt like 109 in NYC. &nbsp;That is crazy., &nbsp;So, for the 10k planned for July 20, NYRR cancelled the event (still gave everyone NY marathon credit though).<br /><br />Sunday though, brought cooler temps -- in the mid seventies, and relatively mild humidity -- and a <span class="GINGER_SOFATWARE_correct" ginger_sofatware_markguid="c3cb91d5-2028-4cf0-a7fd-a4db0f394124" ginger_sofatware_uiphraseguid="f9580369-f158-4c40-986e-7969b86c2b9a" grcontextid="Queens:0">Queens</span> 10k around the Flushing Meadow Park. &nbsp;Getting to the race&nbsp;was a little&nbsp;confusing, and I ended up parking in the back forty and had about a mile&nbsp;to walk to the race. &nbsp;And then the race had run out of &nbsp;t shirts,&nbsp;which was a mild bummer because the shirts were a technical running shirt, not a cotton tee (NYRR has ordered more and promised to mail one to me). &nbsp;And there was a big crowd -- nearly 7,000 runners.<br /><br />The course itself while technically in Flushing Meadow Park (home of the Unissphere) was really not very picturesque. &nbsp;The vast majority of the course was around the edge of the park, running parallel to highways. &nbsp;And the Park includes natural water from the Long Island Sound, which at low tide is mudflat. &nbsp;And smells bad. &nbsp;The course also had some mud on it in a couple places, for about 30 or so yards. &nbsp;My shoes and clothes got muddy, with stinky swampy&nbsp;mud. &nbsp;Ugh.<br /><br />The race itself was Ok, and I ended up finishing right at a 8:10 pace and 51 minutes. &nbsp;I&nbsp;felt good, my heart rate didn't go crazy and ran a pretty solid race. &nbsp;And finished in the 1600's. &nbsp;I was kind of disappointed&nbsp;because I thought I&nbsp;had done well, but I guess a top 20% finish is Ok. &nbsp;I&nbsp;can't post any of my run data (or even examine it) because&nbsp;my new running watch, the Tom Tom runner, won't update and let me get the data off. &nbsp;I will refrain from passing judgment on the watch publicly until later. All in all I felt pretty good about it.<br /><br />And then yesterday, the running photos came. &nbsp;Oh wow, was that depressing. &nbsp;I didn't&nbsp;dress to look <span class="GINGER_SOFATWARE_correct" ginger_sofatware_markguid="e08d74b4-02f0-4bab-b8ea-9dba4c4d5bc5" ginger_sofatware_uiphraseguid="b5dd2f4a-f375-4c05-badb-88f7c3b34569" grcontextid="studly:0">studly</span>,&nbsp;in that I wore compression socks up to my knees. (Haven't worn them enough to know if they help.) &nbsp;But the look was terrible, with my green running shirt. &nbsp;I &nbsp;looked fat, like a pudgy Jolly Green Giant, with mirrored&nbsp;sunglasses and a yellow/black running hat. &nbsp;And my running form looked atrocious. &nbsp;You know they&nbsp;"keep on trucking"&nbsp;guy? &nbsp;That looked like me, heel striking,&nbsp;leaning&nbsp;back..<br /><br /><img src="data:image/jpeg;base64,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" /><br /><br />(Imagine that guy in green, with about 50 pounds on him and you have my running pic).<br /><br />I am used to bad race pics, but wow, this one took the cake. &nbsp;I know the event is a run and not a fashion&nbsp;show, but <span class="GINGER_SOFATWARE_correct" ginger_sofatware_markguid="dff78f52-e205-49aa-b655-b6ec48731de5" ginger_sofatware_uiphraseguid="258cb01a-04e7-4112-92ff-53b3de5c7c35" grcontextid="i:0">i</span>&nbsp;have this mental image of myself as like a locomotive, steady strong, poised. &nbsp;Not the Jolly green giant heel striker. &nbsp;Motivation&nbsp;to lose weight and improve form, and a lesson for the future...NY Wolvehttp://www.blogger.com/profile/13017858548662857495noreply@blogger.com2http://neverquitneverstop.blogspot.com/2013/07/queens-10k-race-report-and-worst-race.htmltag:blogger.com,1999:blog-2483229147095267938.post-6641289372624170212013-07-15T10:53:00.001-04:002013-07-15T11:01:57.403-04:00New beginning (again) and a 5k race reportIf there is one theme to my blog, it is that I sometimes disappear and stop running. For months. That happened on this go round,. I stopped mid-February, and ran sporadically, but didn't post. I have now decided to pursue it seriously for several months and see what happens. Namely, I am in the 1013 NY marathon, but haven't been training. And I am overweight, need to lose 20 pounds to be in marathon weight. So I am going to give it 2 months or so to September-<span class="GINGER_SOFATWARE_noSuggestion GINGER_SOFATWARE_correct" ginger_sofatware_markguid="d11719ab-4f79-4bd9-a3a5-9454db6eb856" ginger_sofatware_uiphraseguid="df80abd4-c59c-4502-aef4-f48c3cd0bf61" grcontextid="ish:0">ish</span>, and see where I am weight wise and shape wise. I have run a fair amount of the last several weeks, including at the beach in Florida and here in NYC.<br /><br />With that, I ran in the 5k in Prospect Park in Brooklyn last weekend. I have never been to Prospect Park, and one thing I immediately realized: it is pretty far away. Like 30 miles away. So an 8 am start meant a 6 am wake up call and 45 minutes in the car. I greatly prefer the Central Park races -- they are about 20 minutes away. And I really don't like the 5k distance. If I am going to get up, drive, park, deal with race crowds, etc., I want a good run. A 5k is a great workout, but just isn't much of a run for me, and is over so quickly. Anyways, it counts toward marathon 2014 (more on that in a <span class="GINGER_SOFATWARE_correct" ginger_sofatware_markguid="3a10b835-61b7-4773-a27e-ede35a356246" ginger_sofatware_uiphraseguid="9e0cd7a3-db0b-489d-adaf-afc95e3a6793" grcontextid="sec:0">sec</span>).&nbsp; <br /><br />The race itself was kind of nondescript. The Park is pretty, the route seemed normal, and as always with NYRR, well organized. &nbsp;<span class="GINGER_SOFATWARE_correct" ginger_sofatware_markguid="848795ed-5e4a-46f6-a3de-010190e23e3b" ginger_sofatware_uiphraseguid="936d1a30-d0f9-49cd-9be0-f32433bb135c" grcontextid="it:0">it</span> was hot (78 degrees) and incredibly humid -- basically 100% humidity (a misty rain, and my weather app had it at 95% humidity). I did OK, coming in at 24:56, without really racing or trying to "run" a 5k. I just kept with the pace and tried not to crash. Not much of a strategy but it worked. I finished in 950 place or so. My 5 year old asked me if I won. I told her I finished in 900th place. She frowned and said...did you beat ANYBODY? <br /><br />&nbsp;A couple technology notes. I got a new GPS watch: the <a href="http://www.dcrainmaker.com/2013/07/tomtom-runner-multisport.html">Tom Tom <span class="GINGER_SOFATWARE_correct" ginger_sofatware_markguid="68993508-55ef-43a4-8063-214e6bf5b6aa" ginger_sofatware_uiphraseguid="eda5c482-be69-4d27-9062-82624709305c" grcontextid="runner:0">runner</span></a>. Works great so far -- the charge is awesome, satellite pickup great, the stats seem to be spot on, not too bulky. The software is a work in progress. I have called Tom Tom twice and they assure a new fix is due tomorrow. Ok, and for now, exporting to my good friend SportTracks. I need to upgrade from ST 3.0 to something...maybe Training Peaks? Anyone have a good program that does what SportTracks does?<br /><br />&nbsp;And headphones...well the Bluetooth ones work great, but the "stay in the ears part" is a bit challenging and they get uncomfortable after 45 minutes or so. I found myself fiddling with them to stay in during my runs. Not good. Once they were in -- spectacular; but a lot of worry and angst before that point reached. So I bought a pair of <a href="http://www.amazon.com/Monster-iSport-LIVESTRONG-In-Ear-Headphones/dp/B006VJQ2OM/ref=pd_bxgy_e_img_z">Monster <span class="GINGER_SOFATWARE_noSuggestion GINGER_SOFATWARE_correct" ginger_sofatware_markguid="22672c4a-3daf-4e30-8309-428cf0c73a6e" ginger_sofatware_uiphraseguid="4b7d4030-0fc0-4696-9bd2-c3892e12b59d" grcontextid="iSport:0">iSport</span></a> twist ins. I bought the Livestrong version (marked down from $149 to $59), and they work great. Most comfortable and best sounding "twist in the ear with a flange to hold it in" type headphones I have ever used. And they stayed in great in a 7 mile run in the heat yesterday. My new favorite and really a great running headphone.<br /><br />More runs, more heat, more treadmill.NY Wolvehttp://www.blogger.com/profile/13017858548662857495noreply@blogger.com3http://neverquitneverstop.blogspot.com/2013/07/new-beginning-again-and-5k-race-report.htmltag:blogger.com,1999:blog-2483229147095267938.post-55485994315998939402013-01-22T13:43:00.001-05:002013-07-29T13:01:00.925-04:00A Music RevolutionI downloaded iTunes in the first 24 hours <span class="GRcorrect" grcontextid="ir:0" grmarkguid="926a46a8-8dab-4fec-b98c-c6038844d044" gruiphraseguid="48675f89-c52a-4f16-8852-911316ab0d43">it</span> was available for Windows. &nbsp;(<span class="GRcorrect" grcontextid="iTunes:0" grmarkguid="dc2cf875-2d83-4dd3-8a7f-e93918d92811" gruiphraseguid="53a4d927-8b82-4721-b9e0-43d68098d7f1"><span class="GINGER_SOFATWARE_correct" ginger_sofatware_markguid="08290628-1e7e-4377-8967-361fa06eddf6" ginger_sofatware_uiphraseguid="fd769be5-df73-4fc8-95c4-bf1bbc18da9e" grcontextid="iTunes:0">iTunes</span></span> originally came out only for Mac, and in those&nbsp;days no one owned a Mac. &nbsp;There was no iPhone.) &nbsp;I fiddled with it some, ended up spending the entire night playing, downloading, etc. &nbsp;My wife thought I was insane. &nbsp;I&nbsp;told her -- the music world has changed forever. &nbsp;Record stores are extinct&nbsp;(one of the biggest in the world was around the corner), and albums are history too. &nbsp;And oh, Apple will rule the music business. &nbsp;She laughed. &nbsp;I was 100% right.<br /><br />My next reaction was to buy a bunch of Apple stock. &nbsp;My friends talked me out of it -- it was expensive and the success of iTunes was already factored into the stock price. &nbsp;Besides...its Apple. &nbsp;Um, ok, right, so I passed. &nbsp;The stock is only up about twenty times since then. &nbsp;100% wrong.<br /><br />I have been trying to get music and running right <span class="GRcorrect" grcontextid="since:0" grmarkguid="09aa7da7-cdf3-47f9-9436-b12753f973cf" gruiphraseguid="5e970684-2437-4256-b929-6a52484d611c"><span class="GINGER_SOFATWARE_correct" ginger_sofatware_markguid="16946227-5381-4326-b7b5-a33394b73cfe" ginger_sofatware_uiphraseguid="1c14758b-465c-4122-b2e5-457334e29b8c" grcontextid="since:0">since</span></span> the beginning. &nbsp;<span class="GRcorrect" grcontextid="headphones:0" grmarkguid="58d77153-48b6-4b9c-9f2e-eb9d613a55c9" gruiphraseguid="1dc71dd6-4c1c-42eb-8013-72ca9861a36c">Headphones</span> -- I have tried them all. &nbsp;Seriously, I bet I have 20 pair. &nbsp;I owned, as a kid, one of the very first Walkman stereos (a cassette tape model, with foam covered headphones and before the yellow rubberized case, 1980&nbsp;maybe?).<br /><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://byejustin.files.wordpress.com/2010/11/walkman_sony_tps_l2_phonografic.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://byejustin.files.wordpress.com/2010/11/walkman_sony_tps_l2_phonografic.jpg" width="247" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">My first Walkman circa 1980?</td></tr></tbody></table><br /><br />So, with that backdrop...I present the next revolution...<span class="GRcorrect" grcontextid="bluetooth:0" grmarkguid="8d7c5f76-68d1-4896-a769-c89a8935cba5" gruiphraseguid="d5bb9838-5e08-48b2-99b8-07cd806b9637">Bluetooth</span> headphones. &nbsp;In essence, athletic headphones with a tiny <span class="GRcorrect" grcontextid="bluetooth:0" grmarkguid="dcf82bd5-9281-47a3-99b6-1f80a3191808" gruiphraseguid="ba0a338a-cc40-41ec-96af-1d0c7d26957d">Bluetooth</span> receiver in them so no wires to the iPod. &nbsp;Is that a big deal? &nbsp;I think so. &nbsp;The wires bounce and tend to pull out the headphones. &nbsp;(My Sennheiser sport headphones have the single worst cord design I have used -- a microphone right in the middle that bounces and both distracts and pulls out the headphones in ear.) &nbsp; For my runs, I assiduously plan the location of my iPod, the wires, where they go, etc., and the armband, Spibelt, pocket whatever, where the iPod will be stashed.<br /><br />For Christmas, Mrs. <span class="GRcorrect" grcontextid="Wolve:0" grmarkguid="0f5b86e4-0d44-4b0e-ab85-0bce5ba7f35e" gruiphraseguid="63dff552-e8b6-4022-9afa-7b3afd550742"><span class="GINGER_SOFATWARE_correct" ginger_sofatware_markguid="6b95a861-4918-4a04-ab4f-6a06a2573310" ginger_sofatware_uiphraseguid="6b279273-6fd1-4fc3-9217-517766fe0162" grcontextid="Wolve:0">Wolve</span></span> gave me a new iPod Nano. &nbsp;Eh, don't need it, but thanks, probably return it. &nbsp;<span class="GRcorrect" grcontextid="Keepin:0" grmarkguid="cf3f78ec-cea6-4b16-b6f7-771594a5bf5e" gruiphraseguid="b306e817-ca8b-4cd6-bbd6-b5a1528fc2ac">Keep in</span> mind I just returned and got a new pair of Westone headphones (under warranty yeah!) which died because of sweat. But then I saw a post about these <span class="GRcorrect" grcontextid="bluetooth:0" grmarkguid="c12c8bf5-6e8c-413a-b6fb-88eb50dcf6b9" gruiphraseguid="28a984de-3941-4dd8-95f9-a5614b7c22c9">Bluetooth</span>&nbsp;ones, designed for sports and &nbsp;<span class="GRnoSuggestion GRcorrect" grcontextid="sweatproof:1" grmarkguid="8d729058-49b3-4032-b29c-f544f6dcd2b5" gruiphraseguid="28a984de-3941-4dd8-95f9-a5614b7c22c9">sweatproof</span>&nbsp;...<a href="http://www.jaybirdgear.com/bluebuds-x-bluetooth-headphones/">Jaybird Bluebird X</a>. &nbsp;What <span class="GRnoSuggestion GRcorrect" grcontextid="if...I:0" grmarkguid="7baf265f-9cb6-4a2b-93ef-bff75f490522" gruiphraseguid="b1167064-a3cf-4259-a386-d4b302657661"><span class="GINGER_SOFATWARE_noSuggestion GINGER_SOFATWARE_correct" ginger_sofatware_markguid="35860247-7628-4484-b8c0-a08a95ca0ea7" ginger_sofatware_uiphraseguid="69fdd08f-4f58-4b82-8102-9f45010f4099" grcontextid="if...I:0">if...I</span></span>&nbsp;used the headphones, <span class="GRnoSuggestion GRcorrect" grcontextid="bluetoothed:1" grmarkguid="5d5a6de9-f84d-4214-aa89-c8ffebd82284" gruiphraseguid="b1167064-a3cf-4259-a386-d4b302657661"><span class="GINGER_SOFATWARE_noSuggestion GINGER_SOFATWARE_correct" ginger_sofatware_markguid="5ace18a7-2ebd-4efb-846f-9cdce88af3a0" ginger_sofatware_uiphraseguid="69fdd08f-4f58-4b82-8102-9f45010f4099" grcontextid="bluetoothed:1">bluetoothed</span></span> to iPhone...yeah! &nbsp;I bought the headphones (pricey at $169, but I had a&nbsp;<span class="GRcorrect" grcontextid="discounts:0" grmarkguid="70f11fc6-a668-47b6-9f48-ccb86a1d285f" gruiphraseguid="d6f3f442-9b3d-4085-888d-ea6102b381f4">discount</span>&nbsp;from Best Buy to use, so not insane).<br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://www.jaybirdgear.com/static/images/bbx/images/gallery/06.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="176" src="http://www.jaybirdgear.com/static/images/bbx/images/gallery/06.jpg" width="320" /></a></div><br /><br />First run, with the iPhone, was a revelation! &nbsp;Not having wires dangle was just, like magic. &nbsp;They sounded great and it was literally like music just appeared in your ears. &nbsp;It is disorienting really, not having a wire dangling, because I&nbsp;expect it. &nbsp;<span class="GRcorrect" grcontextid="Its:0" grmarkguid="3f4162be-327c-4c80-8e46-7100ef65b39b" gruiphraseguid="77bc0e3f-8758-4ecd-94be-fc6b500ba548">It's</span> just <span class="GRcorrect" grcontextid="wierd:1" grmarkguid="0dc72d20-7d50-45ea-9911-5056ed0b1c54" gruiphraseguid="77bc0e3f-8758-4ecd-94be-fc6b500ba548">weird</span>, but awesome.<br /><br />The next problem was the iPhone. &nbsp;<span class="GRcorrect" grcontextid="Its:0" grmarkguid="c648c292-4363-42f9-8216-0780fdf54acc" gruiphraseguid="27c19752-1586-4261-931d-4417001b6666">It's</span> too heavy to stash in a pocket and slung around as I ran. &nbsp;And then I remembered.<span class="GRcorrect" grcontextid=".:0" grmarkguid="99c4e2e1-4e46-47b2-80ee-5132369c3549" gruiphraseguid="60b1a709-a8ce-4339-bd8b-245315f38ba9">. </span><span class="GINGER_SOFATWARE_correct" ginger_sofatware_markguid="523486da-ca49-4661-99e0-4a8ee37364ae" ginger_sofatware_uiphraseguid="9a85d5a3-bd84-4030-a7a2-242b7abfdbd8" grcontextid="the:0">the</span> new Nano has <span class="GRcorrect" grcontextid="bluetooth:1" grmarkguid="e4cba662-fb32-4e6e-9572-8e0abb604b03" gruiphraseguid="60b1a709-a8ce-4339-bd8b-245315f38ba9">Bluetooth</span>! &nbsp;Awesome ...it will fit into the tiny little pocket <span class="GRcorrect" grcontextid="inside:0" grmarkguid="f74625da-b06a-4ee1-bad9-9d0eaf35b271" gruiphraseguid="5015cdd8-2f64-49c4-859a-fe4521c9fb40">in</span> most of my running shorts. (For whatever reason, most <span class="GRcorrect" grcontextid="mens:0" grmarkguid="10b534b5-c4ac-4482-b72f-372174feca11" gruiphraseguid="94845607-1c3f-43b0-b508-9af780744c33"><span class="GINGER_SOFATWARE_correct" ginger_sofatware_markguid="fc29d4b1-72b1-47bc-83af-8c243cf263f3" ginger_sofatware_uiphraseguid="66dd87d0-0c1d-4f1a-952c-a51471984219" grcontextid="mens:0">mens</span></span> shorts have like a 2 inch elastic pocket sewn into the waist that is good for nothing except holding a nano. &nbsp;Maybe a key, but not money, trust &nbsp;me.<br /><br />And so I configured the nano, the headphones paired, etc.,.. <span class="GRcorrect" grcontextid="and:0" grmarkguid="ca06afc9-5d33-45f5-a497-098a44171d8b" gruiphraseguid="77872e2c-d4c4-4840-8a6d-57bc1b32b5a5"><span class="GINGER_SOFATWARE_correct" ginger_sofatware_markguid="af0675d7-9dfc-40b9-b29f-a45f65703fd9" ginger_sofatware_uiphraseguid="7ae14ece-eb90-4ef0-9604-64b98c06f7cf" grcontextid="and:0">and</span></span> ...Game Over. &nbsp;This is it. &nbsp;The nano is undetectable. &nbsp;The sound is incredible. &nbsp;The lack of wires is indescribable. &nbsp;This is it, the ultimate running music set up. &nbsp;I cannot describe enough how crazy good the sound is and the lack of wires makes it just like it is coming from inside your head.<br /><br />Is it perfect? Eh., pretty close. &nbsp;As the name implies the Jaybirds, are bud style which <span class="GRcorrect" grcontextid="have:0" grmarkguid="5f320805-e5da-4d62-b6b0-601306d857cc" gruiphraseguid="81aa25fc-990c-4df8-8150-34ef77839685"><span class="GINGER_SOFATWARE_correct" ginger_sofatware_markguid="a613c37b-cc28-4a0c-8157-5dcdb2a1e8d3" ginger_sofatware_uiphraseguid="77b140f8-385c-4862-b711-315769558991" grcontextid="have:0">have</span></span> to lodge in your ear canal to stay put. &nbsp;When they do, the sound is incredible. &nbsp;If they slide out the sound is only just good, and it feels like they are about to fall out as I ran. &nbsp;Invariably, I can't get the right size tip and the holder to make a perfect fit. &nbsp;Soon, though, someone&nbsp;will take&nbsp;the <a href="http://www.rei.com/product/850062/yurbuds-inspire-ironman-series-earbuds,-red?preferredSku=8500620001&amp;cm_mmc=cse_froogle-_-pla-_-product-_-8500620001&amp;mr:referralID=ddef107b-64c2-11e2-b779-001b2166c62d">Yurbud</a> idea (a <a href="http://www.rei.com/pix/common/pixel.gif">rubbery <span class="GRcorrect" grcontextid="thingee:0" grmarkguid="da0b4212-d244-4ec5-af62-f5baa1899fa3" gruiphraseguid="cef3e2e5-2068-454f-85ae-50bb528b3f7f">thing</span></a>&nbsp;that molds to your ear and make them <span class="GRcorrect" grcontextid="bluetooth:1" grmarkguid="bccc5e5d-0109-4aa1-9817-20d2880907ff" gruiphraseguid="cef3e2e5-2068-454f-85ae-50bb528b3f7f">Bluetooth</span>&nbsp;and <span class="GRnoSuggestion GRcorrect" grcontextid="sweatproof:2" grmarkguid="d754637a-654a-45e5-86e6-8ed4d16ac583" gruiphraseguid="cef3e2e5-2068-454f-85ae-50bb528b3f7f">sweatproof</span>...and bang. <br /><br />I called the iTunes revolution. &nbsp;The next one is <span class="GRcorrect" grcontextid="bluetooth:0" grmarkguid="2e5e3cee-d66c-4601-a874-133fd9457883" gruiphraseguid="c6db541b-5342-4164-b959-de22ede56acb">Bluetooth</span>&nbsp;headphones. <br /><br /><br />NY Wolvehttp://www.blogger.com/profile/13017858548662857495noreply@blogger.com3http://neverquitneverstop.blogspot.com/2013/01/a-music-revolution.htmltag:blogger.com,1999:blog-2483229147095267938.post-53297392530503966172013-01-16T13:38:00.002-05:002013-07-29T12:59:02.054-04:00Garmy is Dead, Sad PandaWell, my long love/hate affair with my beloved/despised Garmin 410 is coming to an end.<br /><div class="separator" style="clear: both; text-align: center;"><a href="http://www.google.com/url?source=imglanding&amp;ct=img&amp;q=http://2.bp.blogspot.com/-QmKeKLZMEHQ/T8w-jeYOi6I/AAAAAAAAAno/8FEhJO8S9uM/s1600/sad_panda_postcard-p239588081685091378envli_400.jpg&amp;sa=X&amp;ei=K_P2ULyXNYKA0AHJ6IG4Bw&amp;ved=0CAkQ8wc&amp;usg=AFQjCNHQLtMwpXXTbz7XFbqUIu6LFi90dA" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/-QmKeKLZMEHQ/T8w-jeYOi6I/AAAAAAAAAno/8FEhJO8S9uM/s320/sad_panda_postcard-p239588081685091378envli_400.jpg&amp;sa=X&amp;ei=K_P2ULyXNYKA0AHJ6IG4Bw&amp;ved=0CAkQ8wc&amp;usg=AFQjCNHQLtMwpXXTbz7XFbqUIu6LFi90dA" width="320" /></a></div>The battery is just giving out, and unreliable, and can't hold a charge.&nbsp; The last two times I went to use it, I charged it in the morning, and by the time I pulled it out of my bag at the gym, it was dead.&nbsp; The GPS is off and it is just not holding the charge.&nbsp; I noticed it about 6 months ago, but was very particular about keeping charged, etc.&nbsp; Now, I can't deny it -- it is time to move on.&nbsp; And I think I need a new ANT stick for my compute (my other one, the outer case is cracked and won't stay on the USB stick and it is just a matter of time before it is damaged).&nbsp; And I think I need a new HR strap also.&nbsp; My existing one is stretched, and just doesn't really work right anymore (maybe that is the 410 battery fault?).&nbsp; But all in all, the set is over two years old, and shows its age.<br /><br />That then leads me to...what's next?&nbsp; I could send back to Garmin for a $90 repair.&nbsp; But I also need a new USB stick, which is around $30, and a heart rate monitor is around $50.&nbsp; A whole new 410 kit is around $140, so that doesn't make sense.<br /><br />So, I can do one of several things.<br /><br />Option One: re-up for the love/hate relationship with a new 410.&nbsp; I just don't know if I can do this again.&nbsp; Before the 410, I had a 405, so I have been dealing with the touch bezel for years.&nbsp; And I just can't get excited about buying a new 410, as much as I try to rationalize it.&nbsp; There are times in any relationship when it is time to just move on, and I think I am at that point with the whole touch bezel experience.<br /><br />Option Two: a Garmin 210.&nbsp; Buttons! Functionality!&nbsp; Not too fancy.&nbsp; But... <span class="GINGER_SOFATWARE_correct" ginger_sofatware_markguid="9964eb8f-b94f-4a3e-9b7d-0bc147dec73a" ginger_sofatware_uiphraseguid="a1b10bc1-242c-4c85-ab7d-97b6b88f7e00" grcontextid="the:0">the</span> kit with a new HRM costs $250, even on eBay.&nbsp; Note to Garmin: notice that the less functional, simpler, originally cheaper 210 is now more expensive than the 410?&nbsp; Why do you think?&nbsp; Hint: it rhymes with the much despised "Much Pezel".&nbsp; Anyways, I am leaning this way, but I feel like I am paying top dollar for old technology that is bound to be replaced soon.<br /><br />Option Three:&nbsp; Some other Garmin device like 610 or 910.&nbsp; In my opinion (and based on what I have heard and read) my fear is that the 610 is another example of making things too fancy by introducing a touch screen.&nbsp; Again, why is Garmin so anti-button?&nbsp; Did little buttons that always work and don't have a mind of their own do something to someone at Garmin?&nbsp; I wish they would make a 410 with no touch bezel and just buttons.&nbsp; I'd buy it.&nbsp; And it's expensive too, like $350+.&nbsp; I would have to really like it to spend that.<br /><br />Option Four:&nbsp; Something radically new.&nbsp; There is a lot of interest in this space given the dearth of options. I am sort of a gadget nut, and so I saw this from former Nokia engineers in Denmark on Kickstarter, the <a href="http://www.kickstarter.com/projects/903141699/leikr-the-new-danish-designed-gps-sports-watch">Leikr</a>.&nbsp; A picture:<br /><div class="separator" style="clear: both; text-align: center;"><a href="https://s3.amazonaws.com/ksr/assets/000/308/299/31be7d5b88b49b4dbe4825e3858708fe_large.JPG?1355749571" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://s3.amazonaws.com/ksr/assets/000/308/299/31be7d5b88b49b4dbe4825e3858708fe_large.JPG?1355749571" width="320" /></a></div><div class="separator" style="clear: both; text-align: left;">I originally saw it when one could be had for $149; now it is up to $299.&nbsp; And I am a little leery of buying something that I really have no idea how well it will work.&nbsp; It sure looks cool, though.&nbsp; Maybe at $149, but at $300, am I really ready to spend that and trust it will work and actually be as cool as it looks?&nbsp; I don't know. (Just found a <a href="http://www.dcrainmaker.com/2013/01/hands-on-with-the-new-leikr-gps-sports-watch.html">DC Rainmaker preview</a>.)&nbsp; But it won't ship until June/July, so it is kind of out anyway -- I am not waiting six months for my data!</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">And here is another potential newbie, the <a href="http://www.kickstarter.com/projects/956860865/bia-the-first-gps-sports-watch-for-womenby-women">Bia</a>.&nbsp; And a pic.&nbsp;&nbsp;</div><div class="separator" style="clear: both; text-align: center;"><a href="https://s3.amazonaws.com/ksr/assets/000/021/655/a9a708dbd4471f548b62e79d6826bd38_large.jpg?1339175784" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://s3.amazonaws.com/ksr/assets/000/021/655/a9a708dbd4471f548b62e79d6826bd38_large.jpg?1339175784" width="320" /></a></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;"><span class="GINGER_SOFATWARE_correct" ginger_sofatware_markguid="9b01fd8d-9882-4d8b-9237-0f419e06a9c0" ginger_sofatware_uiphraseguid="de200e0d-4670-48d9-bc3f-478a7d0c7360" grcontextid="But that watch:0">But that watch</span> has a separate GPS tracking device that is not on the watch <span class="GINGER_SOFATWARE_correct" ginger_sofatware_markguid="291be745-5922-42a6-a757-b41fb061ebd8" ginger_sofatware_uiphraseguid="de200e0d-4670-48d9-bc3f-478a7d0c7360" grcontextid="itself:1">itself</span> -- it's like an iPod you have to also carry.&nbsp; That just looks like it won't be a good thing for me -- I have issues carrying my iPod, why do I want to worry about a GPS unit too?&nbsp; And it also won't ship until June.&nbsp; But I really, really, hope they make it and it is a viable project.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">Sighs.&nbsp; So I really don't know. </div><div class="separator" style="clear: both; text-align: center;"><br /></div><br />NY Wolvehttp://www.blogger.com/profile/13017858548662857495noreply@blogger.com4http://neverquitneverstop.blogspot.com/2013/01/garmy-is-dead-sad-panda.htmltag:blogger.com,1999:blog-2483229147095267938.post-82326026289164167642013-01-07T13:22:00.001-05:002013-01-08T21:52:46.518-05:00The House Cat and a Race ReportAs I recall this, in the early 1990s, the Michigan football team played Iowa, at Iowa, and a sophomore running back named Jesse Johnson had a career day.&nbsp; In fact, his performance was a total surprise for that player, in that he was not a starter or a star, was a freshman or sophomore, and set a&nbsp; record, with something like 160 yards.&nbsp; He never had another memorable game after that one (I think he went pro and relatively undistinguished career).&nbsp; In the locker room, reporters learned his nickname was the "House Cat".&nbsp; Reporters asked him how he got the name, and he rather bravely mentioned...I am as big as House but I move like a cat, with cat like reflexes!.&nbsp; The seniors then said, no, come on, Jesse, tell the truth...and he sheepishly admitted that he didn't work out over the summer and came to school in the fall overweight and out of shape.&nbsp; The seniors told him that he had turned into a House Cat -- eating and laying around on the couch all summer.<br /><br />Well, I started off 2013 with a race, the Joe Kleinerman 10K in Central Park.&nbsp; I am not in very good shape, running wise, or physically.&nbsp; I have had several injury issues and added some weight since last summer when<a href="http://neverquitneverstop.blogspot.com/2012/05/beautiful-day.html"> I ran a 48:40 10k in Central Park (albeit in the opposite direction).</a> I really had few expectations for this run, and wanted to do it, just to get back out there and do a race, any race.&nbsp; I thought maybe a 54:00 time with 9 minute miles?&nbsp; And then I remembered a 10k is 6.2 miles, so I thought, ok, maybe under 55:00?&nbsp; And Central Park is hilly.&nbsp; But really I just wanted to have a decent race.<br /><br />To cut to the chase, I ended up 53:08, average pace of 8:40/mile.&nbsp; Not bad, all things considered.&nbsp; Yes, I stopped and walked a couple times (at top of Harlem Hill; at the hill in 90s on West Side).&nbsp; But came home pretty strong and felt, eh, ok.&nbsp; Not good, not strong, not like I was killing it, just ok.&nbsp; But I will take it given my relative lack of running and physical condition.&nbsp; I looked back and<a href="http://neverquitneverstop.blogspot.com/2009/12/10k-race-report-joe-kleinerman-10k.html"> in 2009 at this race, I ran a 43:36 10k</a> in this same race.&nbsp; But that was ages ago, and right after my marathon so I was in peak condition and weight. I always say, don't say "I used to..."&nbsp; say "I can..."&nbsp; I was happy to run my 53:08 on Saturday.<br /><br />My next true goal race is the Marine Corps 17.75k (11.2 miles) on March 23.&nbsp; I kinda sortof will be training for it, hoping to set myself up for a decent longish run.&nbsp; That's the next goal, and it felt good to just be out there doing it this week.&nbsp; My first race in nearly a year, and not a terrible one either, so all things considered, a good day.<br /><br />But, I couldn't help think about the House Cat.&nbsp; I had sorta of let myself become the House Cat. I felt as big as a House lumbering around out there, but wanted to think I was quick as a Cat.&nbsp; The truth is what the seniors told Jesse Johnson, I had just let myself go a little.<br /><br />On a separate note, I have been absent awhile simply because the Newtown tragedy affected me deeply.&nbsp; It is simply incomprehensible, and heartbreaking.&nbsp; And, as the daughter of a 5 year old, I can't even imagine the pain.&nbsp; I was actually watching in my daughter's Christmas pageant (she was an angel) at the same time as the shooting.&nbsp; I just cannot fathom it all.&nbsp;&nbsp; My thoughts, prayers, and best wishes to everyone affected.&nbsp; I just couldn't write about running for awhile.NY Wolvehttp://www.blogger.com/profile/13017858548662857495noreply@blogger.com5http://neverquitneverstop.blogspot.com/2013/01/the-house-cat-and-race-report.htmltag:blogger.com,1999:blog-2483229147095267938.post-50107786272439778072012-12-10T10:35:00.005-05:002012-12-10T10:35:44.599-05:00I choose otherwise“But until a person can say deeply and honestly, "I am what I am today&nbsp;because&nbsp;of the choices I made yesterday," that person cannot say, "I&nbsp;choose&nbsp;otherwise.”<br />―&nbsp;<a href="http://www.goodreads.com/author/show/1538.Stephen_R_Covey">Stephen R. Covey</a>,&nbsp;<i><a href="http://www.goodreads.com/work/quotes/6277">The 7 Habits of Highly Effective People: Powerful Lessons in Personal Change</a>&nbsp; &nbsp; &nbsp;</i><br /><br />Well, it is holiday time. &nbsp;After a long break injury induced, but inertia prolonged, I went for a first run yesterday. &nbsp;For constant runners, they may not have that fear of starting back up again. &nbsp;For me I know it is harder, and well, a choice I have to make. &nbsp;I was sitting on my couch, watching a bad Jets game and I thought, you know, there are a thousand excuses for me not to run right now. &nbsp;It was cold, misty, and when you haven't run in a while, why start now?<br /><br />Short answer: because I am not going to get back into with a magic thunderbolt. &nbsp;I am not going to wake up one morning, thinner, back at race weight, race condition, ready to go. &nbsp;That is the product of a lot of work. &nbsp;And no time like the present to get there. &nbsp;As I have previously said, I miss that feeling. &nbsp;It is power, confidence, something, to know that I can &nbsp;jump out of bed, knock out 6 or 9 miles at a good pace, and feel...good. &nbsp;I miss that.<br /><br />This fall has been a real struggle. &nbsp;Work has been all consuming. &nbsp;And stressful. &nbsp;The weather has&nbsp;not cooperated. &nbsp;But Saturday, as I woke up, I looked out my window and saw someone jogging by. &nbsp;I didn't feel so good, and certainly was not in any place to go running. &nbsp;And when I saw the guy go flying by, I thought, wow I wish that was me. &nbsp;And it dawned on me that the reason it wasn't me was because I wasn't trying to be that guy. &nbsp;It is all about choices, and I have been making different choices.<br /><br />So I resolved to go run on Sunday, no excuses, and no expectations. &nbsp;Just do it. &nbsp;My Garmin was dead. &nbsp;My iPod was dead. &nbsp;It was a rainy day. &nbsp;It was cold. &nbsp;I&nbsp;knew it was going to suck. &nbsp;But really, why not? &nbsp;Choices, make them.<br /><br /><br />NY Wolvehttp://www.blogger.com/profile/13017858548662857495noreply@blogger.com5http://neverquitneverstop.blogspot.com/2012/12/i-choose-otherwise.htmltag:blogger.com,1999:blog-2483229147095267938.post-23386336232277371012012-09-10T13:21:00.001-04:002012-09-10T13:21:39.609-04:00Mark Texiera, I feel your painMark Texiera is the starting first baseman for the New York Yankees, with a $22.5 million dolllar annual salary.&nbsp; I like Mark Texiera, he is a big reason my Texas Rangers are doing so well.&nbsp; About two weeks ago,on a <a href="http://mlb.mlb.com/news/article.jsp?ymd=20120827&amp;content_id=37437404&amp;vkey=news_mlb&amp;c_id=mlb">routine swing and trip around the bases</a>, he hobbled home and was diagnosed with a "calf strain."&nbsp;&nbsp; He hasn't played in 3 weeks, during which the Yankees have completely tanked (which is A-Ok with me, being a Texas Rangers fan.)<br /><br />I was watching when the injury happened, and I thought ...oh come on!.&nbsp; A calf strain?&nbsp; Really? That keeps a 22 million dollar man out of a playoff chase?&nbsp; A calf injury? From just swinging the bat? Its not like he ran into a wall or a collision at home plate ... he was swinging the bat!<br /><br />Well, what a difference a couple of weeks makes.&nbsp; My calf injury is basically the same as his: a Grade II strain. And there is nothing wussy about it.&nbsp; It affects the ability to flex the foot and plant and drive.&nbsp; Thus no running or acclereation, much less lateral speed.&nbsp; Of course, I assume Mark Texiera is spending all day every day rehabbing, and when he isn't doing that, he is lifting weights or swimming or something to keep up his fitness.&nbsp; He doesn't work in an office -- its his job to stay healthy and be an athlete.&nbsp; And its taken him 2 weeks to come back in a critical point in his team's season.<br /><br />And so last weekend Texiera rejoined the Yankees in a critical game.&nbsp; He estimated (somewhat playfully I suspect) that his calf was at 87.3%.&nbsp; On the last play of the game, Yanks down 5-4, runners on first and third, one out,...Texiera comes up.&nbsp; A hit or fly-ball means a tie game.&nbsp; The one thing he <i>cannot</i> do is hit into a double play.<br /><br />So what does he do?&nbsp; Groundball..oh no!...not a double play ball!&nbsp; The other team turns one, and throws to first for the second out.&nbsp; Texiera hustles as fast as he can, slides into first base to beat the throw (which is a proven bad idea),&nbsp; because he said he couldn't lunge with his calf...and he is called out.&nbsp; Game over!&nbsp; Yankees lose a critical game.&nbsp; And it gets worse...Texiera re-injured the calf muscle and may be done for the season!&nbsp; Yikes.&nbsp; So he couldn't run as fast because of his calf and hit into a double play costing his team.&nbsp; Then, he re-injured himself to boot.&nbsp; That is just terrible.<br /><br />Mark Texiera... I feel for you.<br /><br />So, as the saying goes, Judge not lest ye be judged.&nbsp; Or until you have walked in his shoes for a mile.&nbsp; Or something like that.&nbsp; And don't come back too early.&nbsp; <br /><br />NY Wolvehttp://www.blogger.com/profile/13017858548662857495noreply@blogger.com2http://neverquitneverstop.blogspot.com/2012/09/mark-texiera-i-feel-your-pain.htmltag:blogger.com,1999:blog-2483229147095267938.post-51257570841975923412012-09-06T14:22:00.002-04:002012-09-07T17:07:24.208-04:00Fall is here with New ChallengesOk, I have been gone for awhile.&nbsp; It has been a busy summer with a lot going on, and not much running, as I will explain.<br /><br />After my last run (Fathers Day) , I went on a business trip and had a series of great runs: even did some voluntary speed work.&nbsp; That weekend though (before July 4), I started feeling bad.&nbsp; I practically never get sick.&nbsp; So, I trudged through it but felt different, in a way.&nbsp;&nbsp; Then I ended up in bed, fever, but also a crazy bad cough.&nbsp; I went to the doctor, who said nothing major, perhaps a cold, monitor it to make sure it isn't pneumonia. I was having trouble taking a really deep breath, and a cough.&nbsp; And, doc said DON'T RUN for at least 2 weeks.<br /><br />About a week later, on vacation in Florida, feeling fine, I went running.&nbsp; I felt dizzy, short of breath, and my ears would not pop (very strange).&nbsp; Went to local clinic (before my flight home, I wanted to make sure ears OK), and doc diagnosis: <a href="http://www.webmd.com/lung/copd/tc/chronic-obstructive-pulmonary-disease-copd-overview">COPD</a> , like asthma, with a smokers cough. Um, no, I don't &nbsp;think so, given I have never had asthma or smoked, and just two weeks earlier had run 12 miles. The Doc gave me an inhaler (which was a revelation!), some antibiotics, super duper powered cough syrup and said DON'T RUN for at least three more weeks.<br /><br />About a week later, back at home, feeling fine, I went running.&nbsp; It was a terrible run, felt like I couldn't breathe and legs felt like cement.&nbsp; (Sensing a pattern?)&nbsp; Back to the doctor, who then had chest X Rays done: diagnosis, viral pneumonia.&nbsp; And DON'T RUN.<br /><br />Viral pneumonia (also known as walking pneumonia) can be scary, but mine wasn't -- I just couldn't take a really deep breath.&nbsp; Looking up the symptoms on the Internet, yep, that's it.<br /><br />So, I listened and waited, this time for real.&nbsp; I needed to start to train for the NY marathon in November, but I figured I could do it with 12 perfect weeks of training, rather than 16 weeks, and just be real about goals and results.&nbsp; And I did wait to begin the path and training, with NY Marathon looming like a giant colossus on November 4.<br /><br />On final vacation of the year in Colorado, had some really great runs.&nbsp; First real runs of the summer.&nbsp; The altitude is a butt kicker, but just what I needed to bring back that great running feeling and desire to do it.&nbsp; I had my training plan set and I was ready to totally suck it up and kick it.<br /><br />Until Monday, Labor Day.&nbsp; I had run 12 miles two days earlier (in 90 degree heat and high humidity!) and wanted to run 5.5 hilly miles on Labor day.&nbsp; In the middle of mile 2, just running along, I suddenly felt a "POP" in my left calf, and I stumbled.&nbsp; Like oh sh-t, that really hurts! What was that???&nbsp; I stretched some, tried to run walk/home, hoped it was a cramp and started to worry.<br /><br />The calf is injured: a <a href="http://www.sportsinjuryclinic.net/sport-injuries/ankle-achilles-shin-pain/calf-strain">Grade II calf strain</a>.&nbsp; have a large bruise on back of calf, running down in Achilles area.&nbsp; It hurts to walk on, let alone run.&nbsp; NY M is out.&nbsp; Heck, I have to walk first.&nbsp; Right now I can hobble around, with a slight limp, but realistically I can't push off at all on my foot.&nbsp; Trying to roll up on top ball of foot hurts, and if I tried to stand on tippy toes, it would produce incredible pain.<br /><br />This is a humbling injury.&nbsp; It isn't at all interesting or a battle scar. It hurts to walk, and I know my back is hurting because I have been limping.&nbsp; It blew up my NY Marathon plans, but that's OK, really (more on that later).&nbsp; While the calf has gone from "How am I going to get to work or walk?" to "When am I going to walk normally?" it still hurts whenever I move (the bruise has subsided).&nbsp; This is unlike any injury I have ever had before -- sore joints, muscles, etc., are all just aches and soreness.&nbsp; This is like a real injury.&nbsp; <br /><br />So anyways, that's where I have been.&nbsp; Other than that, summer went by quickly! And can't wait for fall to begin for real, even if Michigan got creamed by the Tide.NY Wolvehttp://www.blogger.com/profile/13017858548662857495noreply@blogger.com5http://neverquitneverstop.blogspot.com/2012/09/fall-and-summer-is-gone.htmltag:blogger.com,1999:blog-2483229147095267938.post-1248435732667401712012-06-18T10:39:00.000-04:002012-06-18T12:20:37.704-04:00Father's Day 12 milerAs part of my Father's Day, I got a free morning pass to run long.&nbsp; It was a beautiful day and I enjoyed getting out.&nbsp; This time, though, rather than turn around at 4.5 miles, I decided to stretch out further, and ended up turning around at 6 miles (after some wandering and getting slightly lost because the trail ended at 5.5 miles).&nbsp;&nbsp;&nbsp; I had been reading a lot from McMillan and his training paces, and desired to keep my training pace in accord with his suggested pace of Marathon pace +45.&nbsp; For me, that would be approximately 8:45 miles.&nbsp; It didn't turn out that way.&nbsp; I ended up way too fast -- averaging 8:20.&nbsp; I was monitoring my pace and consciously trying to slow down, but just sort of went with that comfortable long run groove.&nbsp; Took about 12 oz of water in my <a href="http://www.amazon.com/ALOKSAK-Water-Sand-Proof-Bags/dp/B003ASTZDM">Loksaks</a> and 2 Gu chocolate gels. (ate one around mile 5.) I even managed to negative split the run thanks to a 7:50 mile 11.<br /><br />Garmy worked great for this run, by the way, and I take back all the bad things I said about him.&nbsp; I couldn't really get good meaningful heart rate data because my HR monitor was giving me crazy numbers -- as in north of 200 bpm for long stretches.&nbsp; One thing I have learned is that I have to wash my heart rate strap to get good data.&nbsp; I don't know why an unwashed strap affects the measurements, but it really does; maybe washing flushes salts and grime out of the sensors that interfere with the electrical readings. &nbsp;&nbsp; <br /><br />And then back home to a very nice and relaxing Father's Day.&nbsp; We are still in school, and my older daughter has a big test today (Monday) so we spent the bulk of the afternoon and evening working on her test.&nbsp; And then she is off to camp in six days.&nbsp; Wow, the "summer" goes quickly.<br /><br />I had planned on running the Fairfield Half Marathon on Sunday June 24 (signed up and paid even!), but I have been pressed into kid watching duty while my better half does camp drop off.&nbsp; Alas, it is not the first time family obligations have gotten in the way of racing, and that is the breaks.NY Wolvehttp://www.blogger.com/profile/13017858548662857495noreply@blogger.com4http://neverquitneverstop.blogspot.com/2012/06/fathers-day-12-miler.htmltag:blogger.com,1999:blog-2483229147095267938.post-22487320346494367352012-06-14T10:55:00.000-04:002012-06-14T12:15:30.309-04:00FIRST, againIn training news, we are approaching the 16 week window before the New York marathon in the fall, and most training programs are 16 weeks long.&nbsp; (Strangely, the NYRR training program is 20 weeks, and beigns next week).&nbsp; I think D-Day for 16 week programs is roughly July 11 or so, after the July 4 holiday week.<br /><br />I will be training using the <a href="http://www2.furman.edu/sites/first/Pages/rlrf.aspx">FIRST</a> program (the "<a href="http://www.amazon.com/Runners-Faster-Revised-Edition-3-Run-/dp/1609618025/ref=sr_1_1?s=books&amp;ie=UTF8&amp;qid=1334068237&amp;sr=1-1">Run Less, Run Faster</a>" folks).&nbsp; FIRST basically works the <a href="http://www2.furman.edu/sites/first/Documents/FIRST%20in%20Smart%20Training%20%28GO%20June%2011%29.pdf">theory </a>that the runner need not run a huge number of miles. Quality, not quantity.&nbsp; Rather, you run 3 "quality" runs per week, and have two cross training days. The three workouts are a speed workout, tempo run and a long run. The cross training days are biking, swimming or rowing, and are designed to improve cardio fitness while not taxing legs, knees, ankles, etc., that are otherwise pounded by running.<br /><br />I used this program in 2009 and had success.&nbsp; (My 2012 marathon goal is to equal or better 2009, btw).&nbsp; In 2009, I was not as diligent about the cross training, and tended to run lightly on one of those days rather than swim or row.&nbsp; (I don't own a bike.)&nbsp; The primary benefits of FIRST for me are that I think it helps an older runner (like me) not put as many miles on my body and thus limit injury risks.&nbsp; And, given my schedule, three quality workouts a week is a really good target rather than 5 or 6 medium workouts that are used to build a base.&nbsp; Finally, the workouts are tailor made for treadmill running, and the book expressly states that a treadmill can be used and has benefits for people like me.<br /><br />My main issue with FIRST is that I am not sure I enjoy the training and running, <i>per se</i>.&nbsp; The three workouts are really, really hard.&nbsp; There is no sense of just going out to run or hitting the treadmill and zoning out while you put in 6 miles or whatever.&nbsp; You <b>work</b> at the gym or you <b>work</b> on the runs.&nbsp; I do love the effect -- faster times and really a sense of accomplishment after a hard run.&nbsp; But the training is relentless, purposeful and driven.<br /><br /><br />FIRST came out with an updated book in April that revised and supplemented the previous version.&nbsp; I bought it last week, started reading it, and started calculating paces, workouts, etc.&nbsp; And I thought, well, I should start now with a speed workout, by far my least favorite workout.&nbsp; As I headed to the gym last night I decided to run a 6x800 at speed, with a mile on front and half on back with 400m rest interval.&nbsp; It is a <i>really</i> hard workout.&nbsp; <br /><br />One thing I wanted to look at was my heart rate at the various speed paces, and my recovery rate, if nothing else to establish a baseline for future training sessions.&nbsp; And then I got to the gym and Garmy was dead. I was furious.&nbsp; I had just charged it!&nbsp; I was really peeved. And now I wouldn't get my beautiful heart rate graphs, no baseline, no pace indicators, nothing.&nbsp; So, I changed it up and made it a tempo workout, another one of the hard FIRST workouts.&nbsp; 5 miles at a tempo pace of about 7:40/mile.&nbsp; That was hard, but doable.&nbsp; Of course I would LOVE to see my heart rate data for that run too, but noooooo, Garmy was dead.<br /><br />I can definitely feel the effect of the run today.&nbsp; I am a little sore, and maybe a little tighter. Sadly, garmy is on his last legs.&nbsp; The battery issues are becoming chronic.&nbsp; The touch bezel is functioning erratically, and it takes FOREVER to locate a satellite. (On Sunday, Garmy took nearly 14 minutes -- I counted.)&nbsp; So, I need a new one before I start this training cycle.&nbsp; I don't know what to get though.&nbsp; The 910 seems like a lot of watch, and is real expensive.&nbsp; I am not sure I can retain my sanity through another 410 or 405 and the touch bezel.&nbsp; Maybe a 210?&nbsp; (On ebay , a 210 costs more than a 410.)<br /><br />But good to get these things ironed out now, before the training really starts.NY Wolvehttp://www.blogger.com/profile/13017858548662857495noreply@blogger.com4http://neverquitneverstop.blogspot.com/2012/06/first-again.htmltag:blogger.com,1999:blog-2483229147095267938.post-33034382113807995432012-06-01T15:51:00.000-04:002012-06-01T15:52:15.112-04:00Running in LAAfter Memorial Day I had a week long business trip to Los Angeles. Travelling to LA is never my favorite trip -- its a long way away, I stay downtown, which isn't exactly glamorous, I don't have car, and my world is kind of the office, a hotel, and the restaurants I can walk to. This time I stayed at LA Live, which is a world unto itself, on south edge of downtown (it is where Staples Center is). Several restaurants, but all chains without a lot of personality. Nice restaurant chains, but sort of unmemorable in big scheme of things. Nothing with a lot of personality. Anyways, the hotel I was in had a nice gym. Working in California can be exhausting. First, my body is still on East Coast time, as is my office. SO I wake up about 5 local time, work for awhile (the office is up and running) and then after about 4 hours, start my California business and work a California day, which can end at 6 local time. Dinner afterwards and then to bed, late for me. And then flying home takes all day. It really isn't a relaxing trip. One thing I tried to do on this trip was to run before my California day started. Thus, wake up, deal with first barrage of east coast email and calls, and then workout before the California day started. And it actually worked great. I get why people like to work out in the morning. I didn't have to plan my day around running at the end. I felt awake alive, and smiling all day. It is just that, well, the California time allowed me that window between waking up and starting work -- a window I just dont have in real life in New York. But I am going to work on it more this summer. I really need to do that. Anyways, running in LA sounds glamorous, but a treadmill is a treadmill. I have run on treadmills in downtown Detroit, in Hampton Inns on the side of highways, in my garage and at my gym. I rarely write about them because, well, there isn't a lot to say. One thing I am going to do is to increase the incline. I have an idea that it will help my running form and induce a forward lean. That is one of my running problems -- I am very straight up, and for someone like me that is a big problem. A little forward lean can really help. The switch to morning run, though, that will be an interesting topic. I have tentatively set the switch date for July 4. We will see how that goes...NY Wolvehttp://www.blogger.com/profile/13017858548662857495noreply@blogger.com5http://neverquitneverstop.blogspot.com/2012/06/running-in-la.htmltag:blogger.com,1999:blog-2483229147095267938.post-10426871584752283672012-05-29T10:28:00.004-04:002012-05-29T19:37:25.482-04:00Drinking Non-Potable Water?This weekend was a beautiful weekend up here in Northeast -- sunny, 70s and Memorial Day festivities all around.&nbsp; Before the fun began, I wanted to slip in my long run for the weekend, and mapped out a 10 mile run along a pretty stretch of beach.&nbsp; Of course, I ran on the road, not on the beach, though, and was not in my home neighborhood.&nbsp; So, my hydration options were limited.&nbsp; I took some water with me, but also ran in a populated area, and figured somewhere along the line there would be a water fountain, maybe at a beach or park entrance.<br /><br />Turns out I was wrong.&nbsp; There were no water fountains at the beach entrances, only air compressors (wierd huh?).&nbsp; But -- there were a couple of houses that had their sprinklers running...ahhh nice fresh water.&nbsp; Chugged up, refilled and away I went.&nbsp; And then I reached the county park that was my turn around point for my run.&nbsp; And it had a HUGE sign that said that water was NOT safe or intended for human consumption.&nbsp; Umm, ok, so I won't drink that water.&nbsp; But then I thought...if the water in those pipes wasn't safe for consumption...I bet the water in the sprinklers wasn't either.&nbsp; Hmmm, that is not good.<br /><br />But the water in the sprinkler system had to have come from the grid or somewhere -&nbsp; the area I was in was on a saltwater beach and marsh.&nbsp; A well?&nbsp; Unlikely -- I mean I am not hydrologist, but I am guessing that a beachy island in a saltwater marsh doesn't have a lot of freshwater wells to tap into.&nbsp; And, if the park tap water was not potable, there was non-potable water around that would make sense to use to also water a lawn about 50 yards away.&nbsp; All these random thoughts ran through my head as I ran the second half of my run.<br /><br />I also figured that there is simply no way that 10 ounces or so of that water could possibly be harmful.&nbsp; I mean, animals must drink it (I saw a couple deer drinking it also).&nbsp; And there must be any number of people who consume it someway somehow.&nbsp; And seemed not to affect my run at all, at least other than provide a bit of mental diversion as i ran.&nbsp; I am sure in the wilderness it is a superbad idea.&nbsp; But I wasn't in the wild looking at a pool of stagnant pond scum; I was in the Hamptons.<br /><br />Does anyone know effect of drinking non-potable water, that is provided by a municipality?&nbsp;<br /><br />And another super cool thing.&nbsp; On&nbsp; my route there was an automated speed limit checker thing that told cars how fast they were going.&nbsp; And, it clocked me as I was running.&nbsp; It was pretty awesome to see a machine clock me running at 08 miles per hour and flash that out it big, blinking numbers..<br /><br />NY Wolvehttp://www.blogger.com/profile/13017858548662857495noreply@blogger.com3http://neverquitneverstop.blogspot.com/2012/05/drinking-non-potable-water.html